Who else love the fresh flavors of raspberry + lemon? You know I do!
This is a dairy free, refined sugar free, gluten free raspberry tart that is really simple to make with minimal ingredients that your whole family will enjoy.
I’ve tried several “vegan cheesecake” type of desserts before, and I have to say…the cashew base is definitely my favorite. I’ve tried full fat coconut cream and coconut milk, but the cashew base is the creamiest.
Have you ever been inspired to make healthier changes but just wasn’t sure where to start? I’ve been there, too.
Throughout my sophomore year in college, I told myself I’d make time for my workouts. You see, I was really determined with my workouts during my freshman year. Then, I injured my knee and took a break to allow it to heal. After that, it was really hard for me to get back in the habit of working out 5-6 days a week.
The commitment was hard…I fell back into my old, teenage habits of “putting it off until tomorrow”. I’d try to work out in between classes and science labs, but then I’d quickly talk myself out of it…a nap sounded better instead.
After gaining a few unwanted pounds, developing a poor relationship with food & self, and having a hard time fitting into my clothes, I decided things needed to change…I needed to change…I needed to get my mind right so I could be happy with myself again.
But how?? How did I manage my time for my health?
I changed my outlook
While at the time my motivation was how my clothes fit, it didn’t take long for me to remember the “exercise high” from endorphin release–and I fell in love with exercising again. I quit looking at exercise and health as a chore and just made smaller decisions along the way that now last me a lifetime. I put a priority on my health, and eventually, my “healthy habits” became a part of my daily life.
I scheduled time
We are all busy! We all work, have families, school functions, socialization…it all adds up! My biggest advice to you (and myself!) is to schedule time in your day for your health. If you want to meal plan, pick one day and dedicate one hour to prepping all of your fruits + veggies for the week. Schedule time for your workouts. If you know your busy in the evenings, try waking up early to get your workout in. Allow yourself to take an hour daily for you to find joyful movement to help you reach your health promoting goals.
I’m a very spiritual person, and I look to God daily for guidance. When I was struggling prioritizing my health, I prayed to Him. I reached out to Him to help motivate me. Exercising was important for my mental health, and I looked to God’s support to guide me. I even started going on walks in the evenings just to talk to Him–I looked forward to those walks because I knew I’d feel enriched after.
I found an accountability partner
Luckily, I have some great friends! Friends that encouraged me to wake up early to go for a morning run. Friends that had the same goals as I did. Friends that motivated me to drink more water. Friends that helped me normalize foods! Friends that supported me. We were able to lean on each other, talk about our struggles and learn from one another. I highly suggest finding someone that can keep you accountable for both gentle nutrition & joyful movement–and it may be two different people!
I gave myself grace
Sometimes life gets in the way, and you can’t complete your workout. Sometimes you really want to eat french fries instead of a side salad at your favorite restaurant. Sometimes your muscles are sore and your body is telling you it needs rest. And you know what?? That is totally and completely OKAY…and normal! That is part of making sustainable lifestyle changes–allowing yourself to take a rest day, allowing yourself to eat foods that may not be the most nourishing–that IS part of a healthy lifestyle! Food flexibility, food freedom, joyful movement, gentle nutrition, rest days–all of that makes up a mindful & intuitive eating lifestyle. It can be hard in the beginning to give yourself that grace, but eventually, your life will be transformed and you will truly enjoy all aspects of a well-rounded life.
My hope for you is that you can apply at least one of these time management strategies to prioritize your health.
**Challenge for the week? Focus on one of these areas to help you prioritize your health.
Has anyone ever told you that you HAVE to eat fresh foods to be healthy???
The truth of the matter is that frozen foods are very convenient for our busy schedules and some nights we need a quick + easy + nutritious meal in a matter of minutes. In my household, we keep our freezer STOCKED.
Don’t be fearful of frozen foods because they don’t uphold to “diet culture” standards. You can still get nourishment from frozen foods.
Here you will find some of my favorite freezer find foods that I keep on hand for fast, nourishing meals.
But frozen isn’t as good as fresh? WRONG. Frozen vegetables are fresh vegetables that have been washed, cut up, blanched, then frozen…meaning they are still in their complete, WHOLE food form making them a great food find to stock your freezer. What I like most about frozen veggies? They don’t spoil as quick as fresh veggies and are economical. Now, I do love my fresh vegetables–but frozen are so convenient! My favorites include broccoli, cauliflower, spinach and the mixed vegetable blend (usually with broccoli, cauliflower and carrots). How to use? Follow directions on package for preparation and add to stir fry’s, pasta dishes, bake, saute or steam for an easy side dish to accompany any meal.
Where all my Trader Joe’s fans at??? These are so yummy and take less than 10 minutes to make. My favorite way is to lightly saute in a frying pan and add basil pesto + Parmesan cheese. Perfect little side dish! Add a lean protein (like baked chicken or grilled fish) for a complete, satisfying meal!
*Check out your local grocery store vegetable freezer section! Different brands are coming out with their own “Cauli Gnocchi” line.
Cauliflower Crust Pizza
By now, y’all know I love me some cauli-crust! Yes, I have a GREAT recipe that I make + freeze from time to time, but nothing quite beats the convenience of an already prepared crust. There are tons of brands to choose from. My favorites have been Caulipowered and Mama Cozzi’s from Aldi. Bonus? You can buy plain crust and add your own toppings OR buy one already assembled for you. Take your pick!
I LOVE to have veggie burgers on hand. Veggie burgers get a bad rap nowadays because a lot of people seem to be against soy–but unless you have an allergy, intolerance or a medical condition that is affected by soy, it is perfectly nutritious and a great protein source! Soybeans are the only true plant based protein that contains all 9 of the essential amino acids making it a great protein source. I’ve tried many brands and can honestly say I like them all equally. Try what sounds best to you!
There are tons of frozen meats to choose from–precooked, uncooked, ground, strips, etc…I usually buy ground turkey fresh and then freeze until a later use. Pre-grilled frozen chicken strips are also a great one to have on hand to heat up and add to salads, wraps, or bowls. You can do the same with raw chicken breasts, steak, or fish. Recently, I’ve been a HUGE fan of the Mahi Mahi burgers from Trader Joe’s.
Much like frozen veggies, frozen fruits have also gotten a bad rap. “They’re not fresh”…nope, but they are produced in a similar fashion to frozen veggies, just make sure you’re buying the “100% whole fruit” versions–no added sugars or additives. Fruits are perfectly sweet on their own. Frozen fruits are great to make smoothies, add to oatmeal, mix into baked goods, or eat on their own!
While I DO indulge in the “real deal” occasionally, Halo Top gives me the frozen, sweet fix I need to power through my cravings. Is regular ice cream bad? NO! The beauty of intuitive eating is that you can choose what you want based on what will satisfy YOU. Some days it may be Halo Top. Other days it may be Ben & Jerry’s. You do you!If you haven’t tried Halo Top, I highly recommend it! It’s still creamy, sweet, and satisfying. My favorite flavors are PB&J, Mocha Chocolate Chip, and Strawberry Cheesecake.
What foods do you keep stocked in your freezer?? Let me know in the comments!
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First off, what is hangry?? By definition, hangry is when someone becomes irritable as a result of hunger. For me, it’s usually a combination of hunger + stressful/annoying situations. I do not automatically become hangry when I am hungry–just when that combination occurs.
Y’all, this is probably my WORST flaw–I have been hangry one to many times, and it not only affects you but also the people around you…so do yourself and your loved ones a favor and follow these tips to AVOID the hangry monster.
A lot of times hunger can be mistaken for thirst, so stay hydrated! Keep a bottle with you most of the day. Plus, staying hydrated can eliminate headaches, enhance brain clarity and keep you energized for the rest of the day.
Eat Consistent + Complete Meals
What do I mean by consistent + complete meals? Meals that contain all three of the macronutrients (carbs + protein + fat). Each of these macros contain vital nutrition needed that can help you feel full + satisfied until your next meal. Consistency is key–try not to skip meals if you frequently get hangry!
Listen to Your Body’s Hunger Cues
If you’re hungry right after a meal, you may just be thirsty…have some water, and wait a few minutes. If you are still hungry, then you likely didn’t feed your body enough during the meal. Add a non-starchy vegetable or piece of fruit to your meals and that should satisfy your hunger. On the flip side, if it is mid afternoon and you are hungry, have a snack! Especially if dinner is several hours away OR you’re hitting the gym soon.
Have Healthy Snacks on Hand
This is KEY for success in beating the hangry monster. Keep power bars in your purse or at your desk. Have fresh fruits + veggies readily available for convenience. Pair snacks with protein so it slows down blood sugar spike and keeps you full for longer periods of time. Don’t fear snacking–be mindful in listening to your hunger cues and feed your body as needed.
In order to have consistent + complete meals with all 3 macros + veggies, planning needs to happen. This does not mean you have to prep all your food on Sunday and eat the same thing over and over again (although that does work for some people)–I tend to get bored of the same thing every day. My advice? Take one day of your week and plan your meals and snacks. Write them down, make a grocery list, and stock your fridge with items needed. Prepare (wash + cut) all of your fruits and veggies for easy access, and allow time to cook easy + nutritious meals during the week. If you like cooking everything on Sunday for the whole week and it works well for you, do it! Find your balance.
If nothing else, remember this! My hangry-self is sparked by negativity–if I know I am going into something particularly stressful or annoying, I make sure I have my nourishing snacks on hand and eat well balanced meals. This is my trigger (it may be different for you), but nothing good comes from negativity for me. Find something positive about your day and focus on it–this may help you stay calm. Do your best to stay calm during these situations, and if you’re fueled well, hopefully the hanger will stay away!
What are some of your tips to avoid becoming hangry? Let me know in the comments! 🙂
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Summer is near! That means there so will be tons of pool parties, beach days, and outdoor fun ahead. Many people ask what kind of snacks they can keep on hand for summer, and today I will share 10 snack ideas to keep you and your family fueled for summer fun!
One of the things I look forward to most during the summer season! Watermelon is a great item to bring to a party or cook-out, and easily transported. You can cut it up ahead of time or simply take the whole watermelon and a knife to the party and eat on the spot.
Got a bunch of leftovers? Pop those babies in the freezer for a cool, refreshing “pop-sickle”. 🙂
2. Berry Salad
Blackberries, strawberries, blueberries, and raspberries–they all make their appearance known this time of the year, and oftentimes go on sale at the grocery store! Wash all your fruit (and slice strawberries if desired) and add to a big bowl. Another great option to take to the beach or pool party because it does not require refrigeration and will taste super refreshing!
You could even use a skewer and alternate berries for something a little extra fun for the kids. It’ll be colorful and pretty, too!
3. Apple Nachos
I know apples are not in season, but apples are one of those fruits that are available all year long in most US stores…what better way to celebrate a family fun day than with apple nachos?
One of my favorite snack recipes found here–go check it out! I guarantee you’re kids will love it! If you have any peanut allergies–feel free to use almond, cashew, or soy butter.
4. Homemade Trail Mix
Easy, portable, flavorful, and a complete snack! You can really add whatever you want in this trail mix, but here are some of my favorite options: almonds, cashews, peanuts, sunflower seeds, pumpkin seeds, dark chocolate chips, dried cranberries/raisins, dried mango/pineapple, pretzels, etc.
There are endless options and various combinations that can be made here based on your family’s preferences. This is another great on-the-go, outdoor-safe snack!
5. Fruit Pops
There are several 100% fruit juice pops you can buy in the store for convenience, but it would be so easy to make these at home, too! All you need is a pop-sickle mold container, freezer space, and a really good fruit mixture!
Pinterest has several great recipes, or you can create one yourself! Basically blend up your favorite fruit combo (you can add veggies, too!), nut butter if desired, and some milk or yogurt for creaminess then add to your pop-sickle mold. Freeze for at least 4 hours to make sure pop-sickles are frozen all the way through. Enjoy on a hot day by the pool!
One of my favorite things to eat all.year.long but especially in the hot summer months. Linked down below is one of my favorite smoothie recipes, and I have several on my instagram page, too 🙂 @mindful.eating.dietitian
Fresh cut veggies either from your garden or the Farmers market screams summertime! Carrots, celery, broccoli, cucumber, bell peppers, squash, zucchini, tomatoes…so many to choose from! I’m looking forward to fresh garden veggies this year.
I love to pair my veggies with a fun dip like homemade Greek yogurt ranch, hummus, tzaziki sauce, yogurt-dill dip, or a simple vinaigrette. Great way to get those micronutrients in!
8. Greek Yogurt Parfait
These can even be made ahead of time if you know you’re gonna be on the road all day, need some quick on the go meal ideas, or are just hungry and need something quick! Be sure to keep this snack cooled either in a refrigerator or cooler for food safety!
Here is my favorite parfait recipe idea topped with homemade granola. Top with fresh berries or other seasonal fruit you love!
9. Fresh Pico de Gallo
Using all your fresh herbs, tomatoes, and jalepenos from the garden, the only other ingredient you need is lime/lemon juice! Crowd favorite, too! See my recipe here.
Serve with your favorite tortilla chips or fresh veggies for a refreshing, nourishing snack.
10. Protein Energy Bites
A year-round staple at my house, but its something you can make ahead of time, non perishable, and nutritious! Check out the full recipe here.
With appearance and health being at the forefront of society, many people choose to go on a diet at some point in their life…some without even realizing it…
Weight Watchers, Keto, Paleo, Atkins, Whole30, South Beach, Cabbage Soup Diet, Boiled Egg + Grapefruit, The Zone, Fat-Free, Sugar-Free, various Detoxes…
“It’s not a diet, it’s lifestyle change…”
I can whole-heartidly be on board with choosing nourishing foods, finding joyful movement daily, and respecting your body–but when your “health promoting goals” become just as much of an obsession as a fad diet–it can quickly transform into a diet.
I want you to sit back and think for a moment what your incentive was for trying a fad diet…what was your purpose for it?
For me, it was to be skinny. Yep, original–I know. I was “bigger” than the other girls in school, and all I wanted was to be thin just like them. I tried what seemed like everything–skipped meals, went vegetarian, only ate fruits + veggies, fat-free…and you know where all of this got me? No where. I had little to no energy to exercise (which was the only thing that could uplift my mood), I was irritable (hello HANGRY), and wasn’t losing weight! Food became an unhealthy obsession I struggled with for YEARS, all sprung from society’s marketing for fad diets.
So, what’s wrong with fad diets & diet culture?
1. Poor relationship with food
The fad diet mindset can easily turn your thoughts into negativity when it comes to food and nutrition. Many times, especially if your goal is strictly appearance driven, you will do anything to look a certain way…restrict, diet, over-exercise, juice cleanse etc. If a diet tells you to stop eating a certain food or food group, you’ll do it. If the fad diet tells you a food is bad, you’ll refrain from it. This quickly turns into a poor relationship with food, and when you consume the “bad foods”, you are overwhelmed with a guilt that consumes your thoughts. These thoughts are likely to turn into an obsession.
Anything can become and obsession–diets included! A lot of times these low-key obsessions start out innocently…
For example, when I was 10 years old, I went dress shopping. I found the perfect dress, and someone told me, “Katrina, now you can’t gain any weight if you want to buy this dress”…
Now, at the time I didn’t think anything of it…but eventually I started asking people “do I look fatter than I did before I ate, I gotta fit in this dress”, and it became an obsession with not gaining weight…and that is where my restriction and poor relationship with food & body began.
This obsession can be with appearance or with food. You can be constantly thinking about food, what are you gonna eat next, when can you eat it, where is it gonna come from, etc. That obsession has absolutely no benefit to reach your goals…it will get you no where. There is more to life than obsessing about food…
3. Possibly missing out on key nutrients
Most fad diets encourage an elimination of some food group–Keto: carbs, Paleo: dairy + grains/legumes, Whole30: dairy + grains/legumes for 30 days, Atkins: carbs. These fad diets are teaching people that these “food groups” are bad for you, causing you to have a “fear” of these foods…when really they each serve a purpose in human physiology.
This is how the cycle goes:
Poor relationship with food–> Obsession over food –> Missing key nutrients
Carbohydrates are our bodies main source of energy–our needs are dependent on activity level, but every.single.person needs carbs. Now, of course certain medical conditions (such as epilepsy) may require very little amounts of carbs–but most of the human population bodies thrive off of carbs.
While we can live without dairy, especially since there are many alternatives now, dairy products have a lot of nutritional value–calcium, protein, vitamin D, phosphorus, potassium, magnesium, vitamins A, B12–and if you want to have it in your diet, then do so!
Grains and legumes are nutritional powerhouses full of fiber + protein + carbohydrates. Plants are nutritious, even if they are “starchy”. Grains contain B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium) which our body needs for metabolism. Legumes are the “King of Fiber” containing nearly 7 grams per 1/2 cup serving and are considered a good plant-based protein source.
While yes, you can supplement essentially any nutrient now, it’s always best to get from food first, then supplement if needed. However, our bodies are designed to metabolize FOOD…not factory made supplements…
4. Quick fixes can hinder your long term wellness goals
What happens when you restrict + count calories + eliminate foods??? You lose weight.
What happens a few months later when you reach your “goal weight” and realize you can’t sustain the diet choices you’ve made over the past few months? You start eating food again…and a couple things may happen…
a) If you’ve been restricting calories and food, your body may store food as fat because your body doesn’t know when it will get food again.
b) You could over-indulge in satisfying foods because you’ve been restricting them for so long–leading to excess weight gain.
The problem with fad diets is that they do not teach you how to sustainably eat for life. Going the rest of your life without your favorite food is unrealistic…which is why making SMART goals to transform your lifestyle is the way to accomplish your health and wellness goals.
***DISCLAIMER: These diets may have worked for you. However, research shows dieting is not sustainable for life long term, which is why I do not promote them. Do what is best for you and your body, and if you are ready to jump-start your mindful & intuitive eating journey – download my 6 Steps to Mindful Eating guide here – it’s free!
It’s berry season! Which means strawberries, blackberries, raspberries and blueberries are typically on sale at the grocery store every.single.week and this makes me very happy!
In the hot summer months, I have the luxury of owning blueberry bushes–so I can stock up on a bunch for the year! However, around this time every year, my frozen blueberry stash depletes…and I have to buy frozen or fresh at the grocery store. Luckily for me they’ve been on sale lately!
While berries are very enjoyable on their own, I love adding them to baked goods! Below you will find my refined sugar FREE Triple Berry Cobbler using only 3 Tablespoons of maple syrup in the whole.entire.thing to sweeten it up! Use whatever berry combination you like–I used strawberries, blueberries, and blackberries. This will be the PERFECT patriotic dessert for Independence Day coming up!
Do you ever get stuck in the same meal routine and want to mix things up? I know I do! Here are a few things I look for when it comes to building meals:
Quick & Easy
Like most people, my husband and I both have a busy work week. After I get home and workout, I just want something fast that we both can enjoy.
It would be so easy to buy convenience meals which are fine on occasion, but for our everyday meal, I want to have tons of veggies + complex carbs + healthy fats + lean protein to nourish our bodies. Especially since we are both so active, it is crucial to replenish those glycogen stores + rebuild the muscles that were torn during exercise.
Bottom line: you want to be satisfied after a meal! Have enough food freedom to actually enjoy your food…listening to hunger cues to know what your body needs. I could eat a salad every night (and I do sometimes), but I would be highly unsatisfied if I ate it all the time.
My biggest time saver for you! Cook extras for lunch the next day. To be honest, if I cook everything on Sunday for my lunches + dinners for the week, I am bored by Wednesday…so that form of meal prep doesn’t work well with me. My goal is to always have veggies, grains, and meats prepped on Sunday so I can cook easily throughout the week. That way I can enjoy the same meal two or three times instead of eight times…
This Mexican Quinoa Bake was a trial run for me on Sunday and I will definitely add it to my cycle menu! If you love beans + quinoa + cheese then you will LOVE this recipe. What I love about this recipe? It contains complex carbs + protein + fat all in ONE dish! All you gotta do is add a nice mixed greens salad or roasted veggies with it and you have a complete, satisfying, fiber-filled meal! As always, there are modifications you can do such as:
Add more veggies! I use spinach + onion in this recipe, but bell peppers, spicy peppers, mushrooms, zucchini/squash, or tomatoes would also be a great addition!
Skip the cheese: If you are vegan or lactose intolerant, you could always use nutritional yeast in place of cheese. *Why I like cheese in the recipe: more protein + flavor
Cut the recipe in half: If you are only cooking for 1, you probably won’t want to make the full 6 serving recipe.
Sodium: If you are watching your sodium, skip the taco seasoning and use only spices in powder form.
Use Different Beans: Truthfully, any bean would work well in this dish! If you wanna mix it up, you could do a mixture or sub the black beans out completely. Other bean ideas: pinto bean, garbanzo bean, kidney bean, navy bean, white bean, etc
Cheese is one of my favorite things (next to chocolate), and I probably eat some form of cheese most days of the week…cheddar, feta, mozzarella, bleu…I love them all!
One thing my husband and I love to do is order queso at a Mexican restaurant…I have no self control! We don’t do this very often, but when we do, I eat too much and usually feel bloated, wishing I had enjoyed it in moderation versus licking the bowl…
While I am not vegan, I do enjoy switching out animal based foods with plant based foods wherever I can! This recipe uses raw cashews, nutritional yeast, peppers, and tahini to create a similar alternative to dairy cheese dip.
What’s Nutritional Yeast?
Nutritional yeast is a vegetarian dietary supplement rich in vitamin B-12 with a faint cheesy flavor–similar to Parmesan. It is a single-cell organism grown on molasses and then harvested, washed, and dried with heat to make the yeast inactive (meaning it has no leavening properties). According to the USDA Nutrition Database, 1/4 cup serving contains 60 calories, 8 grams of protein, 0.5 grams of fat, 5 grams of carbohydrate, 3 grams of fiber and numerous vitamins and minerals including iron, niacin, vitamin B 12, and other B vitamins. Nutritional yeast is one of the few plant-based sources containing vitamin B 12 without fortification.
What I love about this dip?
A typical serving of traditional queso at a restaurant is 2 tablespoons with 60 calories, 4 grams of fat (mostly saturated fat), 3 grams of protein and no fiber.
If you’re looking for another #meatlessmonday meal idea, look no further! This Ginger Tofu Stir Fry is SO good that you won’t miss that meat!
Tofu is a bean curd made from soybeans used mainly in Asian and vegetarian cuisines. I was about 10 years old the first time I tried tofu and I HATED it…I didn’t like the texture, consistency, or taste…
Fast forward ~14 years and it is one of my favorite protein sources–and I truly believe it is all in how you prepare it. My favorite kind of tofu is extra firm which is found in most grocery stores. The key is straining the liquid out as much as possible. My most used method is placing the tofu block in a clean dish towel (or paper towels) and wedging between 2 small plates. For time effectiveness, I add a heavy canned food item on top to really squeeze out the excess moisture. I let this sit for at least 30 minutes to get as much water out as possible.
Once the moisture is out of the tofu, I cut it up and place it in my marinade. Adding 1 tablespoon of cornstarch really makes a difference in cooking tofu as well–it gives it a crunchier texture after its been baked.
What’s good about tofu?
According to the USDA nutrition database, a 1/2 cup serving of tofu contains 94 calories, ~10 grams of protein, ~6 grams of fat, 2.32 grams of carbohydrates, 0.4 grams of fiber and numerous minerals including calcium and iron. While animal protein is a fine choice, tofu is lower in calories, saturated fat and contains fiber (which no animal protein source contains). A 2017 study published in Current Developments in Nutrition concluded that consuming ~3% less animal protein and replacing it with plant protein potentially results in 19% lower risk of death from a chronic illness. Incorporating more plant based proteins (and foods) into your diet may help decrease development of chronic diseases resulting in longevity.
On to the meal recipe! This Ginger Tofu Stir fry can be whipped up in no time as long as you have your ingredients prepped! Biggest tip: cut up all your veggies ahead of time so you can just throw it all into the wok.
2 Tablespoon Ginger Dressing (I used Makoto’s brand-only 1 gram sugar per 2 T)
1 Tablespoon Low Sodium Soy Sauce
2 teaspoons freshly ground Black Pepper
1.5 cups of Asparagus (washed and chopped)
1 cup of Broccoli florets (washed)
2 medium Zucchini (washed and chopped into half moons)
1/4 cup water
4 cloves of Garlic, minced
1 Tablespoon Butter (or oil of choice)
1/4 cup Low Sodium Soy Sauce
Squeeze out excess moisture from tofu (directions found above in blog post). Let sit for 30 minutes. Cut tofu block into cubes.
Put tofu in mixing bowl and add cornstarch, ginger dressing, low sodium soy sauce and black pepper. Stir and let sit for at least 15 minutes.
Preheat oven to 400 degrees F and bake for 15 minutes on each side.
In the meantime, stir fry your veggies using a wok. Add butter and garlic to wok. Add asparagus in first (as it takes longest to cook). Then add broccoli and water, cover and allow to steam until tender. Add zucchini last, uncover to let moisture evaporate.
Add low sodium soy sauce and let simmer.
Add baked ginger tofu to stir fry. Serve over brown rice + cauliflower rice, or your favorite starch.
You can truly make this meal versatile by adding different veggies to it.
Some other suggestions:
This meal is 100% hubs approved, so try it for your family the next time you wanna incorporate some plant based proteins! This recipe makes great left overs, too! 🙂
Micha, R., Peñalvo, J., Cudhea, F., Imamura, F., Rehm, C. and Mozaffarian, D. (2019). Association Between Dietary Factors and Mortality From Heart Disease, Stroke, and Type 2 Diabetes in the United States.