Crispy Curry Tofu

Remove tofu from package and cover the top and bottom with paper towels or a clean cloth. Place a heavy skillet on top of the covered tofu and allow gravity to press the water from the tofu for 10-30 minutes.

On the stove, heat the oil in a pan over medium-high heat.

In a bowl, combine the curry powder, cornstarch, garlic powder and salt.

Cut the pressed tofu into 1” cubes and add to the bowl with the cornstarch mix-ture and toss until the tofu is coated.

Add the tofu to the oiled pan and cook for 3-5 minutes, tossing occasionally with a spatula to get the tofu golden and crisp on all sides. Remove tofu from the pan and discard the remaining oil. Serve and enjoy!

Nutrition per serving: 370 calories; 22g total fat (1.5g saturated); 590mg sodium; 23g carb; 3g dietary fiber; 0g sugar; 22g protein

Weeknight Red Lentils

Heat the olive oil in a large sauté pan on medium heat and add the onion, cooking for 4 minutes. Stir in the garlic and ginger and continue cooking until fragrant, about 1-2 minutes. Steam the bag of butternut squash cubes, available in the produce department, in the microwave according to the package directions. Add two cups of squash to the pan, storing any additional in the refrigerator. Add the turmeric, curry powder, salt, ground cumin, caraway seeds, and ground coriander to the pan, mixing everything together and cooking for an additional 3 minutes. Add one cup of vegetable broth to deglaze the pan, then add the remaining two cups of broth, diced tomatoes, and lentils, stirring the mixture together. Cover and let simmer for 30 minutes. Remove from heat and portion into bowls, adding chopped cilantro on top for garnish. This recipe pairs well with spinach and brown rice.  

Nutrition per serving: 320 calories; 5g total fat (0.5g saturated); 330mg sodium; 53g carbohydrates; 19g dietary fiber; 8g sugar (0g added sugar); 17g protein 

Soba Noodles with Tofu and Noodles

Preheat oven to 375° and place racks in upper and lower thirds of oven.

In a bowl, toss kale, coconut, squash, tofu, salt and pepper, and 4 tablespoons olive oil until coated. Evenly divide mixture between 2 lined rimmed baking sheets and roast, tossing and rotating baking sheets halfway through, until kale is crisp, coconut and tofu is browned, and butternut squash is tender, about 30 minutes.

Meanwhile, in a large pot of boiling water over high heat, cook noodles according to package directions. Drain and rinse under cold running water. Shake off any residual water and place noodles in a clean large bowl.

In a small bowl, combine tahini, soy sauce, sesame oil, red pepper flakes, remaining 1/2 cup olive oil, and lime zest and juice. Whisk dressing until smooth. Pour half over noodles and toss to coat.

Add half of kale mixture to noodles and toss to incorporate. Drizzle in more dressing as needed, tossing until noodles are creamy; season with salt. Pile remaining kale on top. Drizzle with more sesame oil. Garnish with green onions.

Brussels Sprouts, Kale and Squash Salad

Preheat oven to 400°.

To make the salad, on a sheet pan, toss sprouts and squash with a small amount of olive oil, salt, and pepper. Roast until golden and crispy on the ends, about 8 minutes. Let cool for 15-20 minutes.

In a large bowl, add kale. Drizzle with oil and salt. Massage with your hands until kale starts to break down and soften. Add roasted sprouts and squash and toss.

To make the dressing, in a bowl, add balsamic, tamari, garlic, and basil. Slowly whisk in olive oil to emulsify. Season with salt and pepper.

Dress salad, adding in small amounts so as not to overdress. Toss and serve.

Balsamic Glazed Red Potatoes and Red Onions

Red: Most red fruits and vegetables owe their color to lycopene, a phytochemical that helps protect against cell damage. Lycopene has been shown to reduce the risk of some cancers, like prostate and breast cancer, as well as heart disease.

Preheat oven to 400°. Lightly spray a 9”x13” baking dish with cooking oil.

In a large nonstick frying pan over medium-high heat, add oil. When oil shimmers, add potatoes, onion, and garlic, and stir to combine. Add thyme and rosemary and toss well. Cook until potatoes are hot, stirring occasionally, 7-10 minutes.

Transfer potato mixture to prepared pan and roast until potatoes are golden and almost tender, 20-25 minutes. Add vinegar and salt and pepper, and toss to combine. Bake until potatoes are tender, 15-20 minutes more. Garnish with chives.

Nutrition per serving: 190 calories; 6g total fat (1g saturated); 35mg sodium; 32g carbohydrates; 3g dietary fiber; 4g sugar (0g added sugar); 4g protein

Kohlrabi and Cabbage Slaw

Using a knife, remove thick skin of kohlrabi. Cut into ¼”-wide and 2”-long matchsticks. Cut cabbage into ¼”-thick strips.

In a large bowl, add kohlrabi, cabbage, dill, cherries, lemon zest, juice, oil and garlic. Season with salt and pepper and toss to combine. Let sit for 10 minutes. Add 1 cup alfalfa sprouts to bowl and toss to combine. Taste and season with salt and pepper. Transfer slaw to a serving platter, leaving any juices behind. Garnish with remaining 1 cup alfalfa sprouts and serve.

Make Your Own Sports Drink

In a pitcher, combine the base, juice, sweetener and salt and stir.

Nutrition will vary depending on base, juice and amount of salt and sugar added.

Honey-Tahini Dressing

In a blender or food processor, add lemon juice, oil, tahini, honey, garlic, salt and pepper and blend until smooth, 1-2 minutes.

Per 1 tablespoon svg: 66 calories; 6 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 3 g carbohydrates; 1 g protein; 0 g fiber; 118 mg sodium; 28 mg potassium

Sesame-Kale Noodle Salad

In a blender, puree avocado, miso paste, garlic, lemon juice, olive oil, salt and water.

Bring a large pot of water to a boil over high heat. Sprinkle noodles over water and stir gently. Reduce heat to low and simmer until cooked through, 7-8 minutes. Drain noodles into a colander and return to pot. Put pot in sink and fill with cold water. Take handfuls of noodles and gently rub in water to remove any remaining starch. Drain again into a colander and set aside.

In a medium bowl, toss buckwheat noodles, kale, red bell pepper and edamame with dressing. Sprinkle with sesame seeds.

Chilled Noodles with Sesame

Fit a colander or fine-mesh strainer over a large bowl. Using a spiralizer with the thinnest “noodle” attachment, spiralize cucumber into long, thin strands. Place in colander, sprinkle with 1/2 teaspoon salt and toss to combine. Repeat with carrot. Let vegetables rest in refrigerator for 30 minutes.

Meanwhile, in a large bowl, whisk together vinegar, sesame oil, soy sauce, and sugar until sugar is dissolved.

Add chilled noodles to dressing and gently toss to coat. Taste and season with more salt as needed. Sprinkle with toasted sesame seeds.