Teriyaki Seitan Bowl

Teriyaki Seitan Bowl

4 servings organic rice

4 generous servings cubed seitan

Vegan teriyaki sauce. my favorite is Soy Vay's Veri Veri Teriyaki Sauce

1 pound organic white mushrooms, largely chopped

1 organic green pepper, largely chopped

1 organic red pepper, largely chopped

1 organic yellow onion, largely chopped
1 tbsp organic extra virgin olive oil
- feel free to add additional vegetables such as snow peas, baby corn etc.


Drain and lightly rinse the seitan, and if needed cut into bite-sized cubes. I like to leave them on the larger side. Very lightly squeeze out just some of the moisture and place them in a mixing bowl, then cover with teriyaki sauce and set aside.

Next, set the rice to cook according to direction.

Chop all veggies, and add the peppers to a large pan and begin sautéing over low heat in the olive oil. When peppers begin to soften, add the onion and continue sautéing. Once peppers are mostly cooked and without the onion browning, add the mushrooms. During this time, you will need to add moisture to the pan, do so by adding a few tablespoons of water at a time, not more oil. I also find it beneficial to allow this process to take some time, keeping the heat low and adding a cover over the veggies to trap in heat and moisture once I've added some extra water.

Once the mushrooms begin to cook and shrink in size, add the seitan, without the marinade they've been in. Add some new marinade (about 1/4 cup max) and mix everything thoroughly. Increase heat to medium and allow to simmer for about 5-10 minutes.

Once the rice and seitan are done, add a serving of rice to the bowl, top with seitan and veggies, and enjoy!!


Healthy Life Tip: This meal is loaded with protein and is great left-over. Make more than you will need in one setting and save for extra meals throughout the week like lunch, dinner, or even to have as great snack after work.

White Bean & Basil Soup

White Bean & Basil Soup:

6-8 servings

56 oz organic, low sodium, vegetable broth
30 oz organic, white northern beans, rinsed and drained
1 cup organic barley
1 organic medium yellow onion, chopped
3 organic garlic cloves, minced
1-2 cups of organic deseeded and chopped plum tomatoes
1 tbsp organic extra virgin olive oil
1/2 cup finely chopped organic fresh basil
1 1/2 tablespoons organic Italian seasoning
Ground organic black pepper to taste


First, set the barely to cook by adding it to a pan with 4 cups of water and bring to a boil. Once boiling, reduce heat to medium, cover, and let simmer for 35-40 minutes. I like to set a timer and check it around 30 minutes to make sure there is still enough moisture and none is sticking to the bottom of the pan. At this time I also usually reduce heat to medium-low for the remaining 5-10 minutes.

While barley is cooking, heat a large soup pot over medium heat and add the olive oil. Once the olive oil is briefly heated, sauté the onions and garlic together for about 5 minutes, or until the onions begin to soften. Do not allow them, or the garlic, to brown, but do enjoy the beautiful aroma this will make in your kitchen!

While the onions and garlic are sautéing, it's time to chop your tomatoes. Make sure to remove all liquid and seeds. While the tomatoes cook in the soup, the skin will separate, and, if you're like me, and don't enjoy that in the soup, you can pick up 2 large cans of organic whole peeled tomatoes instead. If you do, open the can and strain out all of the liquid first, then gently chop each tomato until you're left with what you need!

Once the onions and garlic have softened, add in the vegetable broth, Italian seasoning, and ground pepper. If you've chopped fresh tomatoes, add those in as well, but if you've used the canned tomatoes, hold onto them a little longer! Either way, bring ingredients to a low boil for about 5-10 minutes.

While those ingredients are getting to know one another, it's time to chop your basil and check on your barley. Once the barley is softened, strain out any extra water and set aside with your basil and northern beans.

Finally, add your last ingredients (chopped basil, northern beans, and barley and possibly the chopped canned tomatoes) to your soup and let simmer for about 10 minutes. Then enjoy!!


Healthy Life Tip: When making soup, always try and make extra! Soup is great after a night in the fridge and even freezer! Save some to take for lunch the next day, or later in the week! Or freeze some for a quick dinner when you may be running late or don't have anything prepared!

Creamy Lemon Asparagus Pasta with Crispy Lemon Tofu

I fell in love with this recipe when I tried the Minimalist Baker's Vegan Lemon Asparagus Pasta. I've switched a few things around since then but have no idea how I ever lived without this dish that bursts with flavor. The lemon and asparagus are perfect together and the dish is so light, yet perfectly creamy and so easy to make on a weeknight. Enjoy!

Creamy Lemon Asparagus Pasta:
Serves 4

3 servings of organic whole wheat farfalle (bow tie) pasta. Or a healthy pasta of your choosing
4 servings of organic asparagus
4 organic garlic cloves, minced
2 tablespoons organic extra virgin olive oil
2 organic lemons
2.5 cups organic unsweetened almond milk
3-5 tablespoons organic garbanzo flour
Organic group pepper to taste


Begin cooking pasta according to instructions. Next, peel your asparagus and set it to steam over water. Make sure not to over-steam the asparagus as it will become tough. Once the pasta is complete, drain and return to pot. Steaming the asparagus and cooking the sauce should be completed while the pasta is cooking.

While pasta is cooking, sauté the garlic in the olive oil until it begins to brown lightly then add the almond milk.

Next, slowly whisk in the garbanzo flour one tablespoon at a time and allow to simmer over low-medium heat whisking continuously until thickened. If needed, add additional flour to thicken, but also give it enough time to do so on it's own, about 5-10 minutes. Add ground pepper if desired.

Once the sauce has thickened and asparagus has steamed, add them both to the pot of cooked, drained pasta, stir together and enjoy!!

To complete this meal and add a healthy protein source, I created some Crispy Lemon Tofu which is a perfect addition to this recipe.

Crispy Lemon Tofu

Crispy Lemon Tofu
Serves 4

2 packages organic extra firm tofu
3 organic lemons
1 teaspoon organic extra virgin olive oil


Drain the water from the tofu and cut each package into 6 filets. Add them and the juice of one and 1/2 lemons to ziplock bag. Save the other half of the lemon for later. For this recipe I usually start marinating the tofu in the morning when I make breakfast so that they have the opportunity to marinate all day.

Using a large sauté pan, (I like to use one with straight sides so that the liquids are contained), add the tofu to the pan one filet at a time. The more filets they are able to touch the bottom of the pan the better. Add the juice of the the third lemon to the pan and turn on heat to low-medium.

Gently coat and preheat oven to broiler setting.

Allow the tofu to simmer in the lemon juice until the juice is almost reduced completely while not allowing the tofu to stick to the pan. The key to this is the adjusting the temperature accordingly as the juice begins to reduce (less juice = lower temp) and gently moving the tofu occasionally to make sure it is not sticking.

Once the juice is reduced, add tofu to the broiler pan, top with the remaining 1/2 of a lemon, and broil until golden or desired crispiness is reached on one side, about 5-8 minutes, then flip and brown the second side if desired.

I love pairing this tofu with my Creamy Lemon Asparagus Pasta recipe:

The Best Vegan Mac & Cheese

The Best Vegan Mac & Cheese:

Serves 4:

4 servings of your favorite organic mac and cheese pasta. The more places for the cheese to get stuck the better. I like fun shapes and pinwheels the most!

1 tablespoon organic extra virgin olive oil

1 organic yellow onion, minced

2 organic garlic cloves, minced

4 cups organic cauliflower florets

1 1/3 cups of organic unsweetened almond milk

1/4 cup nutritional yeast

1 tablespoon organic tomato paste

1 tablespoon freshly squeezed lemon juice 

1 teaspoon onion powder (or more to taste)

1 teaspoon garlic powder (or more to taste)

1 teaspoon organic nutmeg

2 teaspoons organic paprika 

3-4 twists of organic ground pepper (to taste)

spinkle of organic cayenne pepper (optional and to taste)

1 cup or more of organic vegan mozzarella cheese

1 tablespoon organic extra virgin olive oil 

1-2 cups organic bread crumbs

Chop the cauliflower into small florets, then steam for 8-10 minutes or until soft. 

While the cauliflower is steaming, begin to sauté the onion and garlic in 1 tablespoon of olive oil in a sauce pan over medium heat until onions are tender, making sure they don't brown or become crispy. Once the cauliflower is complete, add it to the pan with the onion and garlic and continue sautéing for about 3-5 minutes. 

Begin cooking the pasta according to instructions. 

Add cauliflower, onions, and garlic to a blender, Vitamix, or food processor and blend until completely smooth then return to the sauce pan. Add the almond milk, onion and garlic powder, nutritional yeast, tomato paste, lemon juice, nutmeg, paprika, pepper, and cayenne pepper and stir to combine everything fully. Allow to simmer on medium-low for about 10-15 minutes. 

While sauce is cooking, heat a small fry pan over low-medium heat and add in 1 tablespoon of the olive oil and the breadcrumbs. Stir continuously until they become golden brown, then remove from heat and set aside.

Once the pasta is done, strain it and add it to the cheese sauce (or vice versa if your pasta pan is bigger). While you are combining the pasta and cheese sauce, stir in the vegan mozzarella. Continue stirring while over low heat for another 2 minutes to combine the sauce and pasta nicely. 

Add mac & cheese to bowl, top with breadcrumb toping and enjoy! To add some extra spice, serve with a side of this Healthy Homemade Hot Sauce. 

Healthy Life Tip: To add some veggies or variations to the recipe, sauté or steam your veggies of choice while the pasta and sauce are cooking. Then add them to the pasta when you add in the mozzarella at the end. Some of my favorite combinations are peppers, mushrooms, and onions; spinach, broccoli, and tomatoes; and corn, peas, and black beans. Enjoy!

Easy Balsamic Tofu Steaks

Balsamic Tofu Steaks save my life on a regular basis. They are so easy to make, so versatile, and they can be made in bulk and saved in the fridge for later use. Whenever I haven't planned for lunch or dinner, I always fall back on these because they are so quick to make, easy to take with you, great served hot or cold, and they pair well with all of my favorite things!

As pictured above, I love throwing them into a sandwich with lettuce and tomato (and some avocado too!). They also go well on top of a salad, in a wrap, over a pasta salad (this one especially), Mediterranean quinoa salad, as a snack by themselves, and anything you can think of!

Healthy Life Tip: Make a dish with these tofu steaks at the beginning of the week and make extra steaks to have with a variety of different lunch options throughout the week. This is a huge time saver, and an easy way to ensure your lunches are homemade and healthy!

Balsamic Tofu Steaks:

Package or more of organic firm or extra firm tofu

Your favorite balsamic dressing (I love OrganicVille's Olive Oil & Balsamic Vinaigrette)

Organic Italian seasoning

Organic red pepper flakes (optional) 

Preheat the oven to 375 degrees. 

If you have time, or know you are going to make this in advance, have the steaks marinating in your balsamic vinaigrette ahead of time. If you don't, I find following the steps below helps to achieve the most flavor is the shortest amount of time. 

Slice the tofu into 6 steaks and press out the water pretty well. Line a baking sheet with parchment paper and place slightly less then a tablespoon of vinaigrette where each tofu steak will go. Place steaks onto the the sheet making sure the vinaigrette is spread out beneath each. 

Next, using a fork, poke a generous amount of holes into the top of the steaks. Cover each steak with your balsamic vinaigrette, making sure it covers the sides as well. Sprinkle Italian seasoning on top of each as desired and for an extra kick, also sprinkle on some red pepper flakes. 

Bake for about 10-15 minutes, or until edges become golden and crispy, then enjoy! 

Time Saver Tip: Prepare the steaks first and as they are cooking prepare your other ingredients. 

Quinoa Veggie Burger with Avocado Lime Spread

Quinoa Veggie Burger w/Avocado Lime Spread:

Burgers:
makes about 5

1/2 cup organic dry quinoa
1/2 organic sweet onion, chopped
3 organic garlic cloves, minced
1 tbso olive oil
15 oz organic no salt added black beans
1/2 large organic sweet potato
2 tbsp organic tomato paste
1/2 organic rolled oats
2/3 cup frozen corn
1/4 tsp cumin
1/4 cup water
optional to taste:
chopped organic jalapeño
chili pepper

Avocado Lime Spread:

2 organic avocados
1 organic garlic clove, minced
1 organic jalapeño, chopped
juice from 2 organic limes
1/8 tsp cumin (optional)

First, preheat oven to 350 degrees and bake sweet potato (with skin on) for about 30 minutes, or until soft. Once potato is baked, cut in 1/2, remove skin from one half and mash thoroughly. I like to use the extra potato as this fun side dish:

While sweet potato is baking, cook quinoa according to directions and chop onion, mince garlic, drain and rinse black beans, and thaw corn. Sauté the onions and garlic in the olive oil until softened then remove from stove and let cool.

Once items are prepared, add all of the ingredients including the mashed sweet potato (with the exception of the water) to a large mixing bowl. Combine the ingredients gently by hand eventually forming 5 patties.

If needed, add some water to the mixture to increase moisture. If you have time, place burgers in the refrigerator for several hours covered with plastic wrap before baking. This will help them keep form while you eat them.

When ready to bake, preheat oven to 400 degrees, place patties on a baking sheet covered with parchment paper and bake for 10-15 minutes or until golden brown. Gently flip and cook the second side for another 10 minutes.

While the burgers are baking it is easy to prepare the Avocado Lime Spread:

Once complete, place the burgers in an organic bun with your favorite veggie condiments or over a bed of greens, top with avocado spread, and enjoy!

Peach Mango Tofu Wraps with Pepper Lime Salsa!

Peach Mango Tofu Wraps:

Makes 8-10 wraps

1 package organic firm tofu

2 organic avocados

1 jar 365 Organic Peach & Mango Salsa 

Peper & Line Salsa to taste

To prepare the tofu drain and then slice into strips. Place the tofu in a baking dish (with a cover) and mix 1 cup of the salsa in with the tofu. Let the tofu marinate, preheat the oven to 350, and begin preparing the Easy Pepper & Lime Salsa.

Once the salsa is complete and marinating, put the tofu in the oven and bake for 15 minutes, stirring after 7 minutes.

When the tofu has 5 minutes remaining, cut up the avocado, and place wrap rolls on a baking safe dish and place in the oven to warm for final minute of cooking. 

Once everything is complete place desired ingredients in warmed wrap, add a tbsp or two of extra salsa to the wrap and enjoy! 

Healthy Life Tip: When calculating nutrition information, take into account about 1 tablespoon of salsa per wrap in addition to what you add, as this represents the marinade. 

Sautéed Tofu & Veggies in Peanut Sauce

Sautéed Tofu & Veggies in Peanut Sauce:

Serves 6:

4 servings Pearled Couscous (I use RiceSelect and do not add salt or butter)

2 packages of Extra Firm or Firm Organic Tofu (I use Nasoya)

12 tbsp 365 Organic Peanut Sauce (separated into 6, 2, 3, 1 servings)

1 cup shredded or diced organic carrots 

1 cup chopped organic broccoli florets

2 cups organic snap peas

1 cup 365 organic raw cashews, lightly crushed

1 lime (optional) 

First drain and cube to tofu (I cut each container into 60 pieces by slicing 4x5x3) then marinate the tofu in 6tbsp of the peanut sauce for at least 20-30 minutes. I like to do this at the beginning of the day and keep in the fridge so that it can marinate all day and be ready to use when it's time to prepare dinner. If you do the same, take the tofu out of the refrigerator when you begin so that it can start to reach room temperature. 

Set the water to boil for the couscous, but do not add couscous until completing next step. Briefly steam your veggies so they are are almost fully cooked then transfer them to a large pan over low heat, add 2 tbsp of the peanut sauce and mix thoroughly. Add tofu to pan, gently flip together with vegetables and another 3tbsp of peanut sauce, partially cover, turn heat to medium, and let sit. 

Once the tofu and veggies are heating, add couscous to boiling water and cook as directed. While couscous is cooking monitor tofu and veggies stirring occasionally and add in the cashews. 

Once couscous is cooked, drain add remaining 1 tbsp of peanut sauce and mix thoroughly throughout the couscous. Divide couscous onto plates or into bowls, then top with tofu and veggies and serve with a lime wedge! 

Enjoy!

Healthy Life Tip: Cook extra and save for an easy healthy lunch or dinner later in the week!

Nutrition Info per serving:

344 calories, 8.6g fat, 0.8g sat fat, 0g trans fat, 0mg cholesterol, 298mg sodium, 43g carbs, 3.3g fiber, 8.6g sugar, 20.2g protein 

BBQ Veggie Burger with Roasted Sweet Potatoes

BBQ Veggie Burger:

Makes 5 Burgers:

1 cup uncooked organic short grain brown rice

3/4 cup no salt added organic black beans

1 tbsp organic oat bran

1/2 tbsp organic extra virgin olive oil

1/4 cup chopped white mushroom

3-4 tbsp organic carrots shredded or minced 

1 organic yellow onion chopped, or minced depending on your preference

1 organic jalapeño chopped, or minced

1 organic garlic clove finely chopped

6-8 tbsp of your favorite organic BBQ sauce

Optional additions (about 1/4 cup or less each): peppers, yellow or blackened corn, diced tomatoes

Roasted sweet potatoes and your favorite green or salad (I love freshly steamed green beans with this recipe) are great side dishes to complement this burger. For the roasted sweet potatoes, you'll want to make sure you have 1 large potato for every 2 people you will be serving.

First preheat oven to 350 degrees then cook rice according to directions on package. While rice is cooking, peel and cube sweet potato, place in a glass pan, and toss in about 3 tablespoons of olive oil making sure all potatoes have a coating on them then place pan in oven for 20 min. When 20 minutes is up, remove and flip the potatoes, adding only slightly more oil if potatoes are dry, and place back in the over for an additional 20 minutes or until soft or crispy, whichever you prefer. Remove potatoes when finished, cover, and set aside.

While rice and potatoes are cooking, prepare onion, garlic, jalapeño, and if adding corn and pepper them as well. Heat 1/2 tbsp olive oil in a pan over medium heat and sauté vegetables until soft but not brown, then set aside in separate bowl to cool. 

Next, prepare remaining vegetables and ingredients and set aside while rice finishes cooking. Once rice is cooked, set it aside in a large mixing bowl to cool. 

Preheat oven to 400 degrees

Once rice is cooled, add all ingredients to mixing bowl and mix together with your hands so that all ingredients are distributed evenly. I like to wear cooking gloves or use sandwich baggies to cover my hands to help prevent sticking. First add just 6 tbsp of bbq sauce to mixture and taste before adding more. 

Divide into 5 patties and place onto a nonstick cookie pan and cook for 8-12 minutes.

Enjoy on your favorite organic bun and top with lettuce, tomato, and your favorite healthy condiments. Freshly made mango salsa is an amazing addition to this veggie burger!

Nutrition Info per veggie burger:

237.4 calories, 3.5g fat, 0.2g sat fat, 0g trans fat, 0mg cholesterol, 282mg sodium, 45g carbohydrates, 5g fiber, 9.4g sugar, 10g protein

Tropical Mango Smoothie!

Tropical Mango Smoothie

3 Scoops of Shaklee 180 Mango Smoothie Mix
8-10oz water (if using soy, almond, coconut milk etc. only use 2 scoops smoothie mix)
1/2 cup frozen organic pineapple
1/3 cup frzen organic mango
1/4 cup frozen strawberries (about 3)
1/2 med banana
3 ice cubes

Add all to a blender, blend well adding more liquid if needed and enjoy! Remember it tastes great, but take your time, you're eating an entire meal!

Nutrition Info:

394 calories, 4.7g fat, 0.1g sat fat, 0mg cholesterol, 360mg sodium, 60g carbohydrates, 13g fiber, 38g sugar, 25.5g protein

A Look Back: Top 5 Recipes of the Year!

Mediterranean Pasta Salad 

A fresh, convenient, and healthy option for an easy dinner or a perfect dish to serve to a large group. Easy to prepare extra for a healthy lunch to pack as well. 

BBQ Tofu Sliders 

A fun, healthy option for lunch or to serve at a party. Make these into a meal by pairing them with some mixed greens and fresh veggies.

Southwest Veggie Burgers

These tasty burgers are low in sodium and high in fiber! They have great texture and remain intact when you eat them. They freeze very well for saving, so make extra for an easy meal the following week.

Protein Packed Pancakes 

Pancakes can be filled with sugar and carbs. Try these for a healthy and filling start to your day! Don't forget to add the fruit!

Healthy Tofu Parm

Whether you're looking for a healthier version or a vegetarian option to Chicken Parmesan, this is a great choice! The tofu is baked, crispy, and full of flavor. Serve over whole wheat pasta with a side salad and this makes a great option for an easy meal.

20 Ways to Make Eating Out Healthier.

1. Read the menu before you go: Know what you're going to order before you go, that way you've committed to an option and have had time to think it over outside of the restaurant setting.

2. Check the nutrition info from the restaurant: Many restaurants are required to publish their nutritional info, and if there's a dish you're not sure about or are considering, checking the info will certainly help you make your decision. Most likely, you'll be absolutely shocked by what you find even on dishes they want you to think are the healthy options. Check out the smartphone app "Restaurants" for an easy reference to over 100 different restaurants across the US. 

3. Say goodbye to soda: It's no secret by now that everyone is better off without soda of any kind, especially the "diet" or "0 calorie" varieties. So go for the water, or freshly brewed tea, because at home or at a restaurant, if you're looking to live a healthier life, cutting out soda should be on the top of the to-do list. Why not the diet or zero calorie kinds? Here's why. Oh, and the only drink to get a refill on is water.

4. Avoid these dishes, or dishes with the following: Cream sauces, anything scalloped, cheese, gravy, buttered, fried, pan-fried, creamy, au gratin, crispy, and sautéed (not sitr-fried, there is a difference).

5. Eat colorfully. Choose dishes that look like the colors of the rainbow, and not the color of dirt. Add vegetables as sides that have been steamed, baked, or stir fried and avoid the ones covered in cheese, sauces, sour cream, or that have been fried. 

6. Eat Colorfully Part 2: This rule works for pasta sauces also. Meat and cheese free marinara sauces are always a better option than any other pasta sauce. The more it looks like the color of a tomato, the better. The lighter the color of the sauce gets, the worse it gets for you, this includes vodka and "pink" sauces. Always avoid Alfredo or cheese sauces, there's no way around it, warmed heavy cream, butter, and cheese will never be healthy for you.

7. Read through the whole menu before you decide: Many people tend to gravitate to one section of a menu, but there are many other options that you may be overlooking. Make sure to weigh all of your options before deciding, and even consider trying something new. 

8. Skip the butter: It may sound picky, but you can easily to have your food prepared without butter or cream. Many times restaurants use butter and cream when they don't need to, or when you wouldn't even use it for the same dish at home. Simply ask the waiter to have your food prepared without butter or cream and they will be able to do so.

9. Always ask for your bread "dry:" Your body doesn't need a bun/roll/toast that's been covered or toasted in butter, ever. So skip that part and just enjoy what's actually IN the sandwich, after all that's why you're ordering it, right?

10. Say no to fried anything: You're trying to make your restaurant experience healthier right? Then just let go of the fried food and find a new favorite. Look instead for baked, steamed, broiled, roasted, poached, or boiled options.

11. Order salads first: Start with a salad instead of a calorie dense appetizer. The salad will help fill you up and give you the veggies and color you need as part of a meal before your heavier dish comes out.

12. Red meat: If you choose to order red meat, remember 3oz is a serving, which is the size of a deck of cards. Chances are most restaurants will be serving you anywhere from 8-16 oz of steak, measure out the serving size immediately and save or avoid the rest. Also, choose the sirloin cut, not ribs, t-bone, or porterhouse.

13. Always ask for dressings on the side: Whether it's in a wrap/sandwich you're ordering, or on a salad, always ask for the dressing/spreads on the side. You will not only be able to choose how much you use, but you will most likely you use much less. 

14. Always choose broth based soups: If ordering a soup, avoid the chilies and chowders and stick to the lighter soups with the clear bases. These will have much less fat, fewer calories, and less cholesterol. They are always better off homemade so that you can control what's in them. 

15. Don't be afraid to ask questions: If you're wondering what's in a certain dish or how it's prepared, don't be afraid to ask the waiter. After all, its your meal, your health, and your money.

16. Know it's ok to NOT finish everything on your plate. Counter to what many were taught as children, everything does not need to be gone from your plate before you can consider yourself "done" with your meal. 

17. Eat slowly: It takes 20 minutes from when you're actually full for your brain to signal to you that you are full. So put your fork down often, take time to converse with those you're at dinner with, and when you feel full, listen to your body and stop eating. 

18. Know what you're ordering before you dive into the bread: If you plan on ordering a sandwich or pasta dish, the rolls at the start of the meal are only adding more calories and carbs to your meal you won't need in the end. Set a limit (if any at all) on the bread you'll eat before you even order and keep in mind what the rest of your meal looks like when you do.

19. Take 1/2 of it "to-go" before you even start eating: Portion sizes look like this. If there's more on your plate when it shows up, that's not you're fault, just remove it before you get a chance to consider eating it; it's more than you need anyway. 

20. Split Entrees: Restaurants love to give you a huge plate of food and more likely than not, what they give you is way more than what you actually need. Splitting it up between 2 people at the start is a good way to make sure you're back in a normal range of portion sizes.

You May Also Find This Post Helpful:

Peaches, Mango, Pineapple Smoothie!

Peaches, Mango, and Pineapple Smoothie:

1 1/4 cups water
2 1/2 scoops Shaklee 180 Vanilla Smoothie
1/4 cup frozen peach slices
1/3 cup frozen mango chuncks
1/3 cup frozen pineapple chunks

Add all ingredients to the blender, blend, and enjoy! Remember, it tastes great, but take your time, you are eating an entire meal!

Nutrition Info:

328 cal, 4.5g fat, 0g sat fat, 0g trans fat, 0mg cholesterol, 360mg sodium, 53g carbohydrates, 10.5g fiber, 29g sugar, 24.2g protein

Southwest Veggie Burgers!

Southwest Veggie Burgers:

1 cup no salt added organic black beans
1 cup cooked organic brown rice (I like short grain for this recipe)
1 - 1 1/4 cup mashed sweet potato
1/4 cup shredded carrot
1/4 cup diced organic tomato
3 tblsp nutritional yeast
1 tblsp chili powder
1/3 tsp cumin (more if desired)
1/4 tsp garlic powder
1/4 tsp onion powder

First, set the rice to cook following the recipe on the package but without adding oil, butter, or salt. I use 365 organic short grain brown rice and cook with just water and it works perfectly. Once the rice is cooking, begin to boil the water to cook the sweet potato. Peel and cube the sweet potato and once the water is boiling, add potato, reduce heat to medium and cook until softened.

Preheat the oven to 400 degrees.

While rice and potato cook, drain and rinse beans, and place them onto a paper towel and gently pat dry and set aside. Dice the tomato, shred the carrot, and add to a large mixing bowl along with the beans, spices, and nutritional yeast.

Once the potato is cooked, strain and mash thoroughly. Keep potato separate while the rice finishes cooking so that it will cool. Once the rice is finished, allow to cool slightly and add to mixture along with sweet potato.

Once all ingredients are in the mixing bowl, gently mix them so that they are spread evenly throughout and then begin to form tight patties. If the mixture is warm, allow to sit until it cools or briefly place it in the refrigerator. The cooler it is, the more tightly the patties will form.

This mixture makes 4 large patties, or 6-8 smaller sliders. Place each patty on a baking sheet covered with parchment paper and cook on each side for 15-20 min, or until top is a light brown.

Serve on an organic whole wheat bun with your favorite burger toppings. For this recipe, I love to top with with guacamole, some sliced tomato, and lettuce. Goes great with a small mixed greens salad!

Healthy Life Tip: Save the extra patties or double the recipe for an easy meal at a later date by freezing patties once they have been cooked and cooled off!

Nutrition Info per patty when made into 4 patties:

225 cal, 2.1g fat, 0.06g sat fat, 0g trans fat, 0mg cholesterol, 72mg sodium, 46g carbohydrates, 9.3g fiber, 6.8g sugar, 9.7g protein.

For an added 16g protein, add 2 tablespoons of this Cookable Protein Powder.

Mediterranean Pasta Salad with Grilled Balsamic Tofu!

Mediterranean Pasta Salad with Grilled Balsamic Tofu:

Makes 3 Servings:

1 1/2 servings of your favorite whole wheat organic pasta (365 organic rigatoni pictured above)
4 servings organic extra firm tofu
1/2 cup 365 Organic Balsamic Vinaigrette Dressing
20 grape tomatoes, halved or quartered
1 organic cucumber, diced
1/2 organic yellow pepper, chopped
1/2 organic orange pepper, chopped


Cook pasta according to directions. While water is heating, drain and cube tofu and place into a bowl with dressing to marinate, then set aside. Begin to prepare vegetables until water begins to boil.

Once you place the pasta in the water, begin to heat grill pan on medium and place the tofu cubes onto the center of the pan using a pair of tongs. Once pan is heated, tofu should begin to sizzle. Keep the tofu on the same side moving occasionally and adding more dressing to prevent sticking, but do not flip. While tofu cooks, continue to prepare vegetables and place into a separate large bowl. Add 1-2 tablespoons of dressing from tofu bowl and toss into vegetables. You won't need more than this.

Once one side of the tofu is light-medium brown (2-5min), use the tongs to flip it to the opposite side. Add some of the extra dressing to the tofu and onto pan so that it sizzles around the tofu. Let sit for another 2-3 minutes allowing this side to brown also.

Once pasta is complete, drain and add to large bowl with vegetables and toss, allowing the dressing to spread over everything. Separate onto plates and once tofu is complete, add tofu and enjoy!

This dish works great cold also, just rinse and place pasta in refrigerator for several minutes and allow tofu to cool before serving.

Healthy Life Tip: Cook extra servings and save for an easy lunch or dinner later in the week!

Rather just stick the tofu in the oven and get something else done? Check this out:

Healthy Tofu Parm!

Healthy Tofu Parm:

1 block of extra firm organic tofu - cut to filet shape

4 flax eggs or egg substitute 

2 cups organic breadcrumbs

organic Italian seasoning 

fresh ground pepper to taste 

red pepper flakes to taste

Preheat oven to 425, drain and slice tofu into filets, and then set aside. In a separate dish spread out the flax egg or egg substitute and sprinkle in some Italian seasoning. On another plate, spread the breadcrumbs and mix in red pepper flakes, ground pepper, and add a generous amount of Italian seasoning.

First, dip the tofu into the egg mixture, creating a light coat then place tofu onto plate with breadcrumbs and cover generously with breadcrumb mixture. 

Place all tofu filets onto cookie sheet covered with a sheet of parchment paper and bake in the oven for 10-15 minutes or until the tofu is crispy. 

For a great sauce recipe to use check out: Quick, Easy, Clean, and Healthy Tomato Sauce.

My favorite pasta to use with this recipe is whole wheat linguini.

Strawberry Banana Smoothie!

Strawberry Banana Smoothie:

3 scoops Shaklee 180 Strawberry Smoothee Mix

1 cup frozen organic strawberries

1 medium organic banana 

4-6 ice cubes

Add all ingredients to blender, blend, and enjoy! Remember, it tastes great, but take your time, you are eating an entire meal!!

Nutrition Info:

415 calories, 4.9g fat, 0.1g sat fat, 0g trans fat, 0mg cholesterol, 361.2mg sodium, 67g carbs, 21.1g fiber, 35.4g sugar, 26.3g protein

BBQ Tofu Sliders!

BBQ Tofu Sliders:

Organic extra firm tofu
Organic slider rolls

1/2 cup favorite organic vegan BBQ sauce 

Organic avocado
Organic vegan mozzarella 

First, slice tofu block from container into 9 sections, 3 lengthwise, 3 width-wise and place them on a paper towel leaving about an inch or two in between each slice. Cover and press lightly with another piece of paper towel to remove excess liquid.

Next, marinate the tofu in your favorite BBQ sauce, measuring the anount you use at the beginning to track nutritional information. I suggest beginning with 1/2 cup of sauce per package of tofu. My favorite marinating method for tofu is to use a reusable container with lid, add an initial layer BBQ sauce, and then place tofu into container in layers that alternate in direction, covering each layer with sauce until all tofu is in the container. Set aside and rotate container about every 5 minutes during remainder of prep.

Once tofu is marinating, place grill pan on stove over medium heat and coat with organic extra virgin olive oil (not more than 2 tablespoons), or prepare your panini press how you normally would for grilling. If you are not using a spray olive oil container, I suggest using a paper towel to very lightly coat the pan to prevent the excessive use of olive oil. Test the heat of the pan by dabbing a small amount of BBQ sauce in the middle, once it sizzles, the pan is ready.

Place each piece of tofu on the pan and cook until grill marks appear on one side. Check it for grill marks occasionally by gently lifting the end of the tofu slice. Each side should take about 5 minutes. Once gril marks appear, flip the slice and allow the other side to cook until grill marks appear as well. Feel free to add some extra BBQ sauce to each side as the tofu cooks. To determine nutrition information for the amount of sauce used, simply measure the amount you have left in the container after tofu is finished cooking and subtract it from the amount you started with. 

While tofu is cooking, prepare sliders by slicing bread in half and layering with thinly sliced avocado (1/4 of the avocado in each slider), spinach, and sliced mozzarella (use about 1/2 of the serving size  your container suggests for each slider). The slider tends to stay together best when layered in that order, or even if the avocado is kept on the side. Once the tofu is complete, layer about 2 slices per slider and enjoy!

Serving size - 2 sliders! These pair great with some fresh mixed greens and veggies!

Spinach and Feta Quinoa Patties with Lemon-Dill Spread

Spinach and Feta Quinoa Patties with Lemon-Dill Spread:

Lemon-Dill Spread:

1/2 cup organic plain no-fat greek yogurt
2 teaspoons freshly squeezed organic lemon juice
2 teaspoons freshly chopped organic dill

Quinoa Patties:

1 1/4 cups cooked organic quinoa
1 tablespoon organic extra virgin olive oil
1 garlic clove, minced
5 oz chopped organic baby spinach
2 large organic eggs
2 oz crumbled organic feta cheese
1 tablespoon freshly chopped organic dill
1/4 teaspoon grated organic lemon zest
1/4 teaspoon freshly squeezed organic lemon juice
1/4 teaspoon freshly ground black pepper
1/2 cup organic panko bread crumbs

First, combine all ingredients for the spread and whisk together for about 1 minute. Add to serving bowl, cover and refrigerate while preparing patties to allow flavors to combine.

Cook quinoa according to directions on package and set aside 1 1/4 cup of cooked quinoa.

While quinoa is cooking, heat oil in a large pan over medium heat then add the onion and garlic, stirring for about 3 minutes until softened, not allowing garlic or onion to turn brown. Separate dill from stems and chop, setting aside 1 tablespoon. Break both eggs in separate bowl, beat, and set aside. Once onion and garlic are complete, add to large mixing bowl along with quinoa, feta, dill, lemon zest, lemon juice, and black pepper and mix together well. Finally, combine to mixture the bread crumbs, and let sit for 2 minutes allowing bread crumbs to absorb moisture.

Form 6 patties and place on heated grill pan, grill, or panini press. Cook until browned on each side, flipping if necessary, and cooked through to center, about 5-8 minutes. Great accompaniment to a clean protein, salad, or as an appetizer.

Nutrition Info per Quinoa Patty:

96 calories, 5.5g fat, 1.9g saturated fat, 0g trans fat, 67mg cholesterol, 165mg sodium, 6.7g carbohydrates, 0.9g fiber, 1g sugar, 5.8g protein

Nutrition Info for 2 tablespoons Lemon Dill Spread:

19 calories, 0.05g fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 15.7mg sodium, 1.9g carbohydrates, 0.08g fiber, 4.7g sugar, 3.1g protein