Tofu Sheet Pan Stir Fry

by Kristen Norton | Jan 19, 2024 | Recipes and Meal Ideas

Tofu Sheet Pan Stir Fry Recipe and How To Video

Elevate your nutrition effortlessly with this sheet pan tofu meal featuring an array of colorful vegetables – red and orange bell peppers, carrots, scallions, and broccoli – alongside extra-firm tofu. Packed with essential vitamins and minerals, this dish provides a plant-based protein boost.

The tamari, garlic, maple syrup, and ginger sauce not only enhances flavor but also provides antioxidants, supporting your body’s natural detoxification processes.

Trust us – this convenient and wholesome dinner time solution is a nutritional powerhouse for promoting overall well-being.

Ingredients:

• 1 bell pepper, red, chopped
• 1 bell pepper, orange, chopped
• 2 large carrots, sliced
• 2 scallions
• 1 cup broccoli, chopped
• 12 oz tofu, extra firm, cubed
• 2 Tbs tamari or low-sodium soy sauce
• 1 tsp garlic, minced
• 2 tsp maple syrup
• 2 tsp ginger, grated
• 2 tsp olive oil

Directions:

Prep

1. Preheat oven to 375º
2. Chop peppers, carrots, green onions, broccoli, and cube drained tofu
3. Mince garlic and ginger
4. In a small bowl, mix together tamari, garlic, maple syrup, and ginger

Make

1. On a lined sheet pan, cook tofu for about 15 minutes
2. After tofu has cooked a little, add in the veggies
3. Pour mixed sauce mixture over all veggies and tofu
4. Bake for about 20 minutes until vegetables are cooked and tofu browns a bit

Notes:

Incorporate other vegetables like cauliflower, green beans, or onions.

Salmon – Three Ways

by Kristen Norton | Jan 18, 2024 | Recipes and Meal Ideas

Grilled Salmon with Mango Salsa

Salmon

Ingredients:

• 1  1/2 lbs salmon
• 2 Tbs olive oil
• salt, to taste
• black pepper, to taste

Directions:

Prep

1. Heat grill to medium-high heat
2. Divide salmon into 4 equal filets with skin on

Make

1. Brush each salmon fillet with 1/2 tablespoon of olive oil, sprinkle with salt and pepper to taste
2. Place on the grill, skin side up first (flesh side should be grilled first to avoid early separation from skin)
3. Grill salmon until firm and browned, about 4 minutes per side (an also be done in a grill pan)
4. Transfer salmon to a serving platter

Salsa

Ingredients:

• 2 cups mango, chopped
• 1/2 cup tomato, chopped
• 1/2 bell pepper, red, chopped
• 1/4 cup scallions, minced
• 1/2 tsp jalapeño pepper, minced
• 1 lime, juiced
• 3 Tbs cilantro, fresh, chopped
• salt, to taste

Directions:

Prep

1. Dice the mango, tomato, and bell pepper
2. Mince scallions and jalapeño
3. Juice lime and finely chop cilantro

Make

1. Mix all ingredients in a bowl and season with salt
2. Spoon over warm salmon filets just before serving

Notes:

Other fish options: baked cod or flounder, grilled tuna or halibut

Other fruit options: peaches, nectarines, pineapple

Maple-Mustard Salmon with Glazed Carrots

Ingredients:

• 2 Tbs oregano, fresh, chopped (or 1 teaspoon dried)
• 2 Tbs mustard, Dijon
• 2 Tbs maple syrup
• 2 Tbs olive oil
• 1  1/2 lbs salmon, fillets
• 2 lbs carrots, peeled and cut into strips or rounds
• 1 onion, sweet, sliced or chopped small
• salt, to taste
• pepper, to taste

Directions:

Prep

1. Preheat oven to 425°F and line baking sheet with parchment paper
2. Combine oregano, mustard, syrup, and olive oil in a small bowl
3. Peel and cut carrots and chop the onion

Make

1. Brush 1/2 mustard-maple syrup mixture evenly over salmon fillets
2. Toss carrots and onion with remaining dressing in a bowl
3. Add salmon to the pan and spread vegetables around the salmon in an even layer
4. Bake at 425°F for 20-30 minutes or until salmon is done and carrots are tender

Notes:

Other protein options: chicken, shrimp, halibut, tempeh

Other vegetable options: parsnips, sweet potatoes, butternut squash, delicata squash

Coconut Lime Salmon with Vegetables

Ingredients:

• 1/2 cup onion, red, chopped
• 1/4 cup cilantro, fresh, chopped
• 1 zucchini, chopped
• 2 cups spinach, chopped
• 1/2 bell pepper, red, cut into strips
• 2 limes for 2 tablespoons lime juice
• 1 Tbs coconut oil
• 1  1/2 lbs salmon fillets, cut into equal servings
• 1 cup vegetable broth
• 1/2 tsp red chili flakes
• 1/2 cup coconut milk, canned
• 2 Tbs soy sauce

Directions:

Prep

1. Chop red onion, cilantro, zucchini, and spinach leaves
2. Cut pepper into strips
3. Juice lime

Make

1. Melt coconut oil in a large skillet over medium-high heat then add salmon filets, skin side up, and sear filets until they remove easily from the skillet – about 5 minutes then remove from skillet
2. Add onion to sauté pan and cook until soft
3. Add pepper, zucchini, broth, lime juice, cilantro, and chili flakes to skillet and bring to a boil
4. Reduce to a simmer and cook for 5 minutes
5. Add coconut milk and soy sauce then simmer for an additional 5 minutes
6. Return salmon to skillet and nestle into vegetables
7. Simmer until fillets are completely cooked through – about another 5-7 minutes then remove from heat
8. Add chopped spinach to skillet and cover for a few minutes until softened
9. Serve with extra lime wedges

 Lentil Quinoa Salad with Dill

by Kristen Norton | Jan 5, 2024 | Recipes and Meal Ideas

Ingredients

• 1 cup quinoa
• 2 cups water
• 1  1/2 cups lentils, canned, drained and rinsed
• 4 scallions, chopped
• 1/4 cup dill, fresh, chopped

Directions

Prep

1. Chop scallions and dill

Make

1. Add quinoa and water to a small saucepot & bring to a boil
2. Reduce heat and simmer for 10 minutes or until all liquid is absorbed
3. Remove from heat and fluff with a fork
4. Add warm cooked quinoa to a mixing bowl with lentils, dill, and scallions
5. Add enough dressing to coat and serve warm or chilled

Dressing

Ingredients

• 1/4 cup olive oil
• 2 Tbs red wine vinegar
• 1 tsp Dijon mustard
• 1 clove garlic, minced or pressed
• 1 Tbs lemon zest
• salt, to taste
• black pepper, to taste

Directions

Prep

1. Mince or press garlic

Make

1. Add all ingredients to a mason jar with a lid and shake to blend

Notes

Experiment with different combinations of grains, legumes, and herbs! 

Chicken Bone Broth Benefits and How To Video

by Kristen Norton | Jan 5, 2024 | Recipes and Meal Ideas

Why do we love bone broth? These 3 benefits:

1. Glycine Content: Bone broth contains the amino acid glycine, which is involved in the synthesis of glutathione, a powerful antioxidant. Glutathione plays a role in the detoxification of certain substances in the liver.
2. General Nutrient Support: The vitamins, minerals, and amino acids in bone broth may support overall health, including the proper functioning of organs involved in detoxification. However, it’s important to note that a well-balanced and varied diet can provide these nutrients from multiple sources.
3. Hydration: Staying hydrated is crucial for supporting the body’s natural detoxification processes. Since bone broth is a liquid, it contributes to overall fluid intake, aiding in hydration.

What does the research say about bone broth benefits?

While bone broth is often touted for its health benefits, it’s important to note that the scientific evidence supporting some of these claims is limited, and more research is needed to establish definitive conclusions. That being said, here are some potential benefits of bone broth that are supported by at least some scientific evidence:

1. Nutrient Content: Bone broth is rich in several nutrients, including collagen, gelatin, amino acids, and minerals. While the exact composition may vary, these elements contribute to the nutritional profile of the broth.
2. Joint Health: Some studies suggest that collagen supplementation may have positive effects on joint pain and function. Collagen, a major component of bone broth, provides structural support to joints and connective tissues.
3. Digestive Health: The amino acid glutamine, present in bone broth, is known for its role in maintaining the integrity of the intestinal barrier. This could potentially benefit individuals with certain digestive issues, although more research is needed.
4. Hydration: Bone broth is a liquid, and staying hydrated is essential for overall health. Consuming broth can contribute to daily fluid intake.
5. Electrolyte Balance: The electrolytes in bone broth, including sodium, potassium, and chloride, can help maintain electrolyte balance, especially during periods of illness or increased physical activity.
6. Bone Health: The minerals found in bone broth, such as calcium, phosphorus, and magnesium, are essential for bone health. However, it’s important to note that the concentration of these minerals may not be as high as in other sources.

It’s crucial to emphasize that while these potential benefits exist, more rigorous and comprehensive research is needed to draw firm conclusions. The evidence supporting bone broth’s efficacy for specific health conditions is often preliminary, and individual responses may vary. Furthermore, it’s essential to consider the overall diet and lifestyle, as relying solely on bone broth for nutritional needs may not provide a well-rounded source of essential nutrients.