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.

Simple Chickpea Salad

Simple Chickpea Salad:
Makes 2 servings

15.5 oz can organic chickpeas (make sure the can is BPA free). A single can of Whole Food's 365 Everyday Value Organic Garbanzo Beans is just $0.99 and the can is BPA free!!
1 1/2 tablespoons organic vegan mayo
2 organic celery sticks, chopped
organic onion powder to taste
organic garlic powder to taste
organic ground black pepper to taste

Drain and rinse the chickpeas, add them to a mixing bowl, then mash them together. Mix in the mayo and celery well. Finally add the onion and garlic powder and black pepper to your taste, mix everything together and enjoy!


The Healthy Life Tip: Double the recipe and split the rest up into servings to pack for lunch or save for a snack.

Tofu Breakfast Bake

Pepper, Mushroom, and Onion Breakfast Bake: 

2 packages organic extra firm tofu, drained well

1 organic yellow onion

1 organic green pepper

1 lb organic white (or portobello) mushrooms

8oz chopped green chilies, mild or hot - your choice
1 cup shredded vegan cheese (optional)
2 tbsp organic turmeric powder

1/2 teaspoon organic onion powder

1/2 teaspoon organic garlic powder

3/4 teaspoon organic paprika 

5 twists organic black pepper

2 twists freshly cracked sea salt (pink himalayan is my favorite!)

Preheat the oven to 350 degrees. 

First, drain the tofu then crumble into a bowl. Don't drain all of the water out, just most of it. Retaining some of the moisture will help while it bakes.  

Chop the pepper, mushrooms, and onion and sauté until soft. I like to sauté using water, instead of oil or butter not only because it's healthier, but once the veggies are done, there will be some flavored water left over that I like to add to the dish for extra flavor. I would use about 1-2 tablespoons of water as needed when sautéing. When sautéing with water, I also use a lower heat for slightly longer to avoid burning off all of the water. Once the veggies are soft, remove the pan from heat and set aside.

While the veggies are cooking, add the dry spices to the tofu and combine well with the tofu continuing to crumble the tofu as needed. I like to use my hands for this so that the spices really get mixed in with the tofu, but make sure to either use a glove or a plastic baggie as the turmeric will turn your hand/nails yellow.

Once the veggies are cooked, add them and the remaining water they are in to the tofu and mix together. Finally, fold in the shredded cheese.

Once mixture is complete, add to a deep glass baking pan. Using the back of a spoon, compress the mixture together firmly (this is critical to it remaining as a bake when complete so you can cut it into pieces, and not have it crumble). 

Cover with foil and place in the oven for 25 minutes. If you want a crispier top, after the 25 min, broil as desired.  

When finished, remove from the oven and let sit for 5 minutes before serving. I love to prepare this dish a day in advance, as I feel the flavors tend to enhance and blend together overnight. This dish also reheats very well! 

Either way, enjoy! Great for serving to a group! 

Healthy Life Tip: Make this on a Sunday and box individual servings for breakfast (or even lunch) to have throughout the week! 

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 

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:

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

Easy Balsamic Tofu English Muffin Sandwich!

Tofu English Muffin Sandwich:

1 serving extra firm organic tofu - cut to filet shape

1 organic tomato 

1 organic English muffin

4 tablespoons your favorite organic balamic vinegar dressing (to calculate nutrition info subtract remaining amount in pan from amount you started with - usually about 1/2)

Some organic Lettuce, baby spinach, or mixed greens, whichever you prefer

Organic Italian seasoning

Drain and slice tofu into filets. For this recipe I use 2 filets as a serving size. Using a regular size container of tofu, slice into 6 rectangles.

Heat pan over low heat and place 2 tbsp of dressing onto pan and a sprinkle of Italian seasonings. Stir seasoning into dressing and then place both filets of tofu into pan. Gently use fork to poke some holes into the tofu, add 2 remaining tbsp to top of tofu and then lightly sprinkle Italian seasonings on top. Let cook on low for 5 min and then flip the tofu, gently poke several more holes and cover the tofu with remaining dressing in pan and sprinkle another layer of Italian seasoning on top. Let cook for an additional 5 min. 

While tofu cooks, slice tomato into thick slices and lightly sprinkle some Italian seasoning on one or two slices, rinse and set aside lettuce, and toast English muffin. 

Once the tofu is done, layer onto English muffin and enjoy! 

Only one filet and one tomato slice tends to fit well into an English muffin, so I always chop up some extra lettuce and have the second slice with the lettuce and remaining tomato as a small side salad - and the tofu is so moist you don't even need extra dressing!

Nutrition Info (based specifically on 1 serving nasoya organic extra firm tofu, 2 tbsp 365 Organic Balsamic dressing, 365 organic english muffin):

342 calories, 15.7g fat, 2g sat fat, 0g trans far, 0mg cholesterol, 541.2mg sodium, 35.8 carbohydrates, 4.5g fiber, 6.2g sugar, 17.1g 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

Tropical Mango, Pineapple, and Banana Smoothie!

Tropical Mango, Pineapple, and Banana Smoothie:

1 1/2 cups water
2 1/2 scoops Shaklee 180 Vanilla Smoothie
1 cup organic pineapple chucks frozen
1/2 cup organic mango chunks frozen
1/3 medium organic banana

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:

357 calories, 3.9g fat, 0g sat fat, 0g trans fat, 0mg cholesterol, 300mg sodium, 47.5g carbohydrates, 10.5g fiber, 39g sugar, 20.65g protein

Minted Orzo Salad with Chickpeas and Feta Cheese

Minted Orzo Salad with Chickpeas and Feta Cheese:

Orzo Salad:

8oz organic whole wheat orzo (Delallo)
28oz rinsed, drained organic chickpeas
2oz organic crumbled vegan feta cheese
3/4 cup chopped organic white onion (could also use red)
6 tablespoons chopped organic fresh basil
3/4 cup chopped organic mint leaves
1/2 cup chopped organic celery

Vinaigrette:

1/2 cup organic red wine vinegar
4 tablespoons freshly squeezed lemon juice
1 teaspoon freshly ground organic black pepper
1 organic garlic clove finely minced
1/4 cup organic extra virgin olive oil
3 teaspoons organic agave

Combine all vinaigrette ingredients in blender and pulse until combined, then set aside.

Begin cooking orzo as directed on package. Thoroughly rinse and drain chickpeas and put into large bowl. Chop onion, basil, mint leaves, and celery and add to bowl. Once pasta is cooked completely, rinse gently to cool and remove excess starch (note: only rinse pasta when including in cold dishes such as this one). Once cool, add orzo to bowl with other ingredients and fold ingredients together gently. Next, slowly drizzle vinaigrette over salad while continuing to fold over ingredients until coated. Once coated, top with feta and set any extra vinaigrette aside.

Makes 6 servings. Works as a great side dish to a cleanly prepared protein. Also packs well for an easy to-go lunch.

Linguini with Rainbow Swiss Chard and Cannellini Beans

Linguini with Rainbow Swiss Chard and Cannellini Beans:

4 servings 365 organic whole wheat linguini 

2 bunches (about 6-8 large leaves) organic rainbow Swiss chard 

4 servings 365 organic cannellini beans packed in water

1 1/2 pints organic cherry tomatoes, quartered 

1 organic garlic clove, minced

1 1/2 tsp organic olive oil

1/2 tsp organic red pepper flakes

Set pot of water to boil for pasta and cook as directed without adding any salt or oil to water. Rinse Swiss chard then separate, by slicing, leaves from their stems. Cut leaves crosswise into about 2 inch cubes, chop stems, and set aside. Drain beans, rinse thoroughly, and set aside. Heat the oil in a large pan over medium heat then add the garlic, stirring for about 1 minute. Do not let the garlic turn brown. Add the tomatoes and sauté for about 3 minutes or until they begin to release their juices. Next, add in just the chard stems and continue to stir until they begin to soften but still have a slight crisp, about 3-4 minutes. Finally, add the chard leaves, red pepper flakes, and beans, and stir until leaves become tender, about 3-5 minutes. Divide pasta onto plates, and top generously with chard mixture. 

Makes 4 servings.

Nutrition Info per serving:

390 calories, 3.15g fat, 0.35g sat fat, 0g trans fat, 0mg cholesterol, 497mg sodium, 75.6g carbohydrates, 19g fiber, 8.3g sugar, 20g protein