Veggie Detox Soup Plus Protein

Veggie Detox Soup Plus Protein:
Makes 8-10 servings

64 oz organic low sodium vegetable broth
4 cups water + 1/2 cup cold water
14 oz organic diced tomatoes with liquid
3 organic carrots
3 organic celery sticks
1 organic yellow pepper (small to medium sized)
1 organic yellow onion
1 organic sweet potato
1 tbsp freshly minced organic ginger
3 organic garlic cloves
1/4 cup organic low sodium soy sauce
1/3 cup organic rice vinegar
1 package extra firm tofu
2 cups dry organic quinoa
1/2 tsp organic turmeric
1/2 tsp organic cayenne (more to taste)
1/3 cup garbanzo bean flour
freshly ground black pepper to taste


First, set the tofu to drain and the cook the quinoa according to direction.

While the quinoa is cooking and the tofu is draining, peel the carrots, cut them in half and add them, along with 2 cups of water, to a large soup pot over medium heat and cover.

While the carrots are cooking, mince the ginger, chop the garlic, and then add them to the pot as well. Stir everything together and then re-cover.

Next, peel and dice the sweet potato, dice the celery, and add them to the pot stirring everything together while adding the remaining 2 cups of water. Replace cover. The soup should have a low rolling boil going at this point.

Chop the onion and pepper and add them to the pot along with 32 oz of vegetable broth, turn the heat to medium-high and replace cover for at least 5 minutes.

In a separate bowl whisk together 1/2 cup cold water, soy sauce, rice vinegar, and garbanzo bean flour then add to the pot along with the remaining 32 oz vegetable broth, turmeric, cayenne, and black pepper. Stir together well, cover, and cook for an additional 5 minutes.

Finally, cube the tofu. For soup, I usually cube 1 block into 72 pieces, cutting the block: 6X4X3. Once cubed, add gently to soup and cook for a final 10 minutes.

To serve, first add quinoa to your soup bowl and top with some soup. Enjoy!


Healthy Life Tip: Always cook extra soup to have on hand for easy lunches to pack and quick dinners to have throughout the week.

For another great detox soup with tons of protein, 

check out this Rosemary & Lemon Protein Packed Soup:

Tofu "Egg" Breakfast Sandwich

Tofu Egg Breakfast Sandwich:

1 organic english muffin
1 package extra firm organic tofu
vegan cheddar cheese (for this dish I prefer to shave some of Daiya's Medium Cheddar Block)
organic extra virgin olive oil
organic turmeric
organic cracked pepper
optional garnishes: sliced tomato, vegan bacon, avocado, salsa... make it your own!

Drain and press the tofu well then cut into 4 filets (once lengthwise, and once widthwise). To save time, I would suggest doing this the day or night before and storing it in the refrigerator overnight so it's already prepped for the morning.

Heat a fry pan over medium heat then coat the pan generously with olive oil and allow the oil to warm. Sprinkle some turmeric and cracked pepper into the oil and reduce heat to medium-low. Place a single filet onto the pan and immediately press down firmly with a spatula and move the tofu in small circles preventing it from sticking to the pan. If it begins to stick, reduce heat further and continue to move around while pressing firmly. Continue to press down and move the tofu around the pan. During this time, sprinkle some turmeric and cracked pepper on top of the filet as well.

Once the filet has been cooking for about a minute, add a second filet a repeat the same process ensuring it does not stick to the pan. Once the bottom has begun to very lightly brown and crisp, flip over and repeat the process on the second side. One side should take anywhere from 2-5 minutes.

Depending on how large your pan is, it may be best to cook two filets at a time.

Once the filets have been cooking for about 1 minute on the second side, add the cheddar cheese to the top side of the tofu, reduce heat to low and cover so that cheese can began to melt. Make sure to check and move the tofu around occasionally during this time to ensure it does not stick - be careful not to rush the melting process and turn up the heat - the tofu will stick.

While the cheese is melting, toast your english muffin, then add your tofu to the english muffin, add any extra garnishes, and enjoy!!

Fresh & Light Cucumber Salsa

Fresh & Light Cucumber Salsa:

2 organic cucumbers, chopped
11 organic grape tomatoes diced (should be 1 cup diced)
1 organic jalapeño deseeded and finely chopped
1/2 small organic red or yellow onion, chopped
1 tblsp parsley (fresh and finely chopped is best)
1 organic garlic clove finely minced
(fresh dill, spearmint, and/or cilantro would also go well)

1/4 cup organic vegan yogurt
2 tbslp freshly squeezed lime juice
2 tblsp freshly squeezed lemon juice


First, chop and combine all of the first 6 ingredients in a large bowl. Stir together well and set aside. Next, measure out the greek yogurt into a separate bowl, then add the lime and lemon juice to the yogurt and stir until fully combined. Once combined, add 4 tblsp of yogurt mixture to the chopped veggies, and toss until evenly coated.

Serve immediately with organic tortilla chips and enjoy!

Makes 6 servings:



Healthy Life Tip: Since the dip is so low in sodium and carbohydrates, make sure to pay close attention to the chips you select to serve with the dip to keep the values in a healthy range. Always choose organic chips whenever possible (that way you'll be guaranteed that none of these ingredients are in them and that the chips are non-gmo) and make sure to compare the nutrition info on of the chips first to make sure you're making the best choice - especially the sodium values.

A Look Back: Top 3 Appetizers of the Year!

Buffalo Chicken Wontons

A fun, healthier alternative to the typically unhealthy buffalo options. Great to serve in the fall and winter at football parties and easy to freeze and save for later!

Easy Greek Salad 
Appetizer Bites

Refreshing app that's light and especially fun in the spring and summer! Easy and inexpensive to make as well!

Crispy Parmesan 

Zucchini Strips!

Fun and healthy alternative to things like mozzarella sticks. Great as a healthy after school snack, fun to serve at a party, or even as a side to your favorite pasta dish. Marinara dipping sauce recipe included as well!

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:

Quick, Clean, and Easy Marinara Sauce!

Quick, Clean, and Easy Marinara Sauce!

1 Can 365 Organic Whole Peeled Tomatoes
Organic:
Parsley
Oregano
Basil
Fresh Ground Black Pepper
Red Pepper Flakes

Place whole tomatoes in blender and add seasoning. I usually use about a teaspoon of each of the herbs (fresh basil whenever possible), 1/4 teaspoon of fresh ground black pepper, and 1/2 teaspoon red pepper flakes (more depending on how spicy you may like it).

Pulse blender several times to reach desired sauce consistency. Add to a mildly heated sauce pan on the stove and cook on medium stirring occasionally for about 20-25 minutes.

Nutrition Info (1 cup serving):

40 calories, 0g fat, 0g saturated fat, 0mg cholesterol, 440mg sodium, 460mg potassium, 10g carbohydrates, 4g dietary fiber, 6g sugar, 2g protein.

Easy Greek Salad Appetizer Bites!

Greek Salad Appetizer Bites:

Organic grape tomatoes
Organic vegan Feta cheese block (not crumbles) - Here's a vegan feta cheese recipe. I haven't tried it yet, but didn't want to remove the recipe because I love this ease and versatility of it.
Organic cucumber
Organic olives of your choice (pitted)
Organic extra virgin olive oil
Decorative toothpicks

First, slice cucumber into 1/2 inch slices then quarter each slice. Next, cut the feta into 1/2 inch squares, halve the grape tomatoes, and rinse your olives. Drizzle small amount of olive oil onto the serving dish/tray. Enough for dipping, but not so that each bite is soaking in oil. I pour the oil into a tablespoon first and use that to spread onto the dish.

Finally start by putting each ingredient onto the toothpick; olive followed by tomato, feta, and cucumber, in that order. Putting the cucumber on the bottom ensures they have a stable base and stand straight up.

So Easy! Enjoy!


Healthy Lifestyle Tip: If you're going to a party and are worried about snacking on some unhealthy apps, bring your own! This is a great option and can be made easily in large quantities! Being prepared and planning is half the battle!

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

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

Fire Roasted Tomato and Vegetable Quinoa Soup.

Fire Roasted Tomato and Vegetable Quinoa Soup:

32 oz organic fire roasted diced tomatoes 

64 oz organic low sodium vegetable broth

1 cup organic quinoa

4 organic carrots, diced

3 organic celery ribs, diced

1 organic yellow onion, diced

1 organic red pepper, diced

1/2 organic chili pepper, minced (use entire pepper for spicy soup)

2 tblsp organic olive oil

2 tsp paprika, cumin coriander

1/2 tsp chili powder

Dice carrots, celery, onion, and red pepper, mince chili pepper, and set aside. Heat a large soup pot over medium heat and add olive oil. Add vegetables and sauté for 7-8 minutes or until the vegetables soften. Add in all remaining ingredients and bring to a boil. Once boiling, cover, lower heat to a summer, and let cook for 35-40 minutes. Makes 8 servings. Great as a side dish to a meal, or a starter.

Nutrition Info per serving:

180 calories, 4.9g fat, 0.5g sat fat, 0g trans fat, 0mg cholesterol, 369mg sodium, 28.3g carbohydrates, 4g fiber, 8g sugar, 4.7g protein

Mediterranean Pasta Salad

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.