Meatless Monday: Pan Seared Tofu with Apples & Champagne Vinaigrette

pan seared tofuThis dish was super light but the flavors of fall were in full effect! With crisp apples & pomegranetes at their peak I had to create this recipe when I found it!

To throw this together…

  1. In a small jar whisk together 3T champagne vinegar, 2T EVOO, 1 minced shallot, 4 sprigs of fresh thyme & 1/2t salt – adjust seasoning if needed & set aside  (I love champagne vinegar so I used less EVOO than called for)
  2. Press 1 block of tofu (click here for instructions) – let sit for 15minutes then slice into cubes
  3. Place a large skillet over high heat & add 2T oil (I used avocado oil)
  4. Once heated place tofu cubes in pan & sear on either side til golden brown – place on paper towels once golden & set aside
  5. Slice up 2 crisp red apples & seed 1 pomegranate (seeding instructions here)  – add to bowl & toss with vinaigrette

I added my tofu at the end because I didn’t want it to crumble – but do as you please! Hope you enjoy this tasty fall dish 😉

Nutritional Info Per Serving (Serves 2): 375 calories – 18 grams of fat – 41 carbs – 20 grams of protein 

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Kale Miso Soup

IMG_8227We ordered in (I know, the horror)! Well, semi ordered in. I picked up some sushi on the way home the other night – hey, it was late & I was tired! However, I still managed to throw something together in less then 10minutes that went perfectly with our takeout! A delicious miso soup!

Here’s the quick recipe…

  1. Bring 5C of water to a boil
  2. Once boiling add in 2 thinly sliced scallions (white parts & all), 2t freshly grated ginger & 1 garlic clove thinly sliced* – let simmer for 10minutes
  3. After 10 minutes stir in 3-4T yellow miso paste (make sure it dissolves), then add in 1C of chopped kale, 1C of cubed tofu (~1/2 a block)  & 2t Braggs amino acid
  4. Let it cook for a final 2 minutes then remove from heat

Serve piping hot & enjoy slurping on this tasty soup!

* typically I use jarred minced ginger & garlic but for this dish I recommend using the real deal

Nutritional Info Per Serving (Serves 4): 60 calories – 1 gram of fat – 5 carbs – 7 grams of protein 

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Meatless Monday: ‘Ricotta’ Eggplant Rolls

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Ahhhh my ‘ricotta’ -I made my stuffed shells  while I was home a few months back & had my family cringing when I told them they just ate tofu! Yep, unlike me & the hub my family typically steers clear of soy (or anything similar).  However, this lovely blend of tofu, spinach & spices really trips people up because it is packed with so much flavor & it has the same consistency of a soft cheese.

With this meal you still get the warm feeling that you are having a hearty meal with cheese & eggplant – but in actuality you are keeping it clean (arteries & all)! So whether you pair the ‘ricotta’ with lasagna, stuffed shells or come up with a concoction of your own, make sure to try it out! It will surely surprise your taste buds!

On to my meatless monday dinner…

  1. Preheat oven to 375 & line a baking sheet
  2. Slice  an eggplant lengthwise (~1/2inch thick), spray both sides with cooking oil, place on prepared sheet & grind some salt/pepper on top
  3. Bake for 20minutes – flip eggplant at the 10 minute mark
  4. In a blender add 1 drained package of Lite Firm Nasoya tofu, a 10oz package of defrosted spinach, 1/2C fresh basil, 2T EVOO, 1T nutritional yeast, 1.5t salt, 1t oregano, 1t parsley & 2 cloves minced garlic – blend
  5. Remove eggplant after 20minutes, drop 1-2T of ‘ricotta tofu’ at the larger end of the eggplant – roll & line up in baking dish (repeat til eggplant is gone)
  6. Cover all eggplant rolls with marinara (~1C )
  7. Bake in oven for 15minutes

To serve – remove from pan, top with fresh basil & a salad on the side! Enjoy!

Nutritional Info Per Roll (Makes 12): 80 calories – 4.5 grams of fat – 5 carbs – 5 grams of protein

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Strawberry (Vegan) Ice Cream

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My bestie from college invited us out to her house for a slumber party…3 old college roommates & all our men in one house, how fun! And my bestie’s adorable 10 month old daughter will be the main squeeze. We are planning on BBQ’ing all day today – grubbing & slurping on some cocktails.

Of course some major girl chat will be going on. So what to make when you get a few old school friends in one room…ice cream!! Lets get to it!

  1. Rinse off 1lb strawberries, chop off the leaves/stem & freeze for at least 1 hour before (can be frozen for weeks)
  2. After an hour , add the 1lb of strawberries, 1/2C Lite Firm Nasoya Tofu & 1t Stevia (add as much Stevia as your taste buds can handle) in a blender/Vitamix 
  3. Pulse until pureed, scrape down sides & add water if needed  (I added ~ 1/2C water) – make sure to add the water slowly (1T at a time), as you do not want to over process & turn this to liquid (that would be a major bummer!)

Serve immediately as is or add cacao nibs for a little extra crunch!  If you decide to freeze for later allow 10-15minutes for the sorbet to soften at room temperature before serving.

Amidst taste testing this, both the hub & I realized that this could be eaten for breakfast, lunch, dessert or a snack – heck why not even dinner! Plus, we even got into a convo about our imaginary kids & how when they get older this will be the only ‘ice cream’ they will eat, maybe even make popsicles out of these. So tasty, simple ingredients & quick to make!

Nutritional Info Per Scoop (8 Scoops): 25 calories – <1 gram of fat – 4 carbs – 1 gram of protein

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Eggplant Noodle Lasagna with Tofu & Turkey


Okay….so today is the BIG Spartan Race – I am downright scared! We got an email this week saying the race will take place all throughout Citi Field AND there will be 25 obstacles – yikes!

So to gear up for the big day I decided to make one hearty meal last night that was still light but would give us the energy that we needed to make it through today.

  1. Preheat oven to 450degrees &  line 2 baking sheets with parchment paper
  2. Thinly slice your eggplant vertically, lay on baking sheets – spray with cooking oil, sprinkle with S/P & place in oven for 15minutes
  3. In a food processor (or blender) add: 1 package Nasoya Lite Firm Tofu, 2T EVOO, 1T nutritional yeast, 1t minced garlic, 1t salt, 1/2C fresh basil & 3C fresh spinach leaves – blend until smooth consistency & set aside (yes, same mix as my Tofu Stuffed Shells)
  4. Slice up 12 button mushrooms & add to a pre greased stovetop pan- toss until soft & set in side bowl
  5. In the same pan add 1 sliced red pepper – toss until soft & set in a new side bowl
  6. In the same pan add: 1lb ground turkey, 1/2 a diced yellow onion, 1t minced garlic & 1T water – brown

Now let’s begin to layer this lasagna up…

  • Grab a large baking pan & cover bottom with marinara (I just used Newman’s Organic). 
  • Then layer with 4-6 eggplant slices, top with the turkey mixture & add a bit more marinara on top
  • Layer with dollops of the tofu mixture & use a spatula to smooth it out
  • Now layer with the mushrooms & peppers
  • Top with 4-6 more eggplant slices, cover with your remaining marinara & sprinkle on nutritional yeast, salt & pepper

Lower your oven temp to 350degrees if you are going to bake right away & cook for 30-40minutes. However, I made mine earlier in the day – covered with aluminum foil, set in the fridge & took on later on in the night to bake – easy as that!

Okay off to the race I go! Hopefully reporting back tomorrow with zero injuries & only fond memories!  I will try to take some pics & post on my twitter account – check me out at @sparkldsidewalk!!

Nutritional Info Per Piece (Serves 8 Pieces): 200 calories – 11 grams of fat – 25 carbs – 21 grams of protein 

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Meatless Monday: Asparagus & Tofu Spring Roll


Regardless of yet another winter storm headed our way I am springing into spring with these rolls! Lunch, appetizer or dinner this a a great dish – flavorful & so light. Hope you enjoy!

  • Drain and slice Nasoya Firm Lite tofu into 10 equal rectangles, then cut each piece into 4 strips 
  • Grab skillet & spray with cooking oil – sear strips of tofu until golden brown, set aside
  • In a pot steam 20 trimmed  (6″) asparagus spears until tender crisp, drain then cut lengthwise, set aside
  • Fill a bowl with hot water and soak one rice paper wrapper at a time, let soften (15seconds) and  remove, let excess water drip off & lie flat on a clean/dry surface
  • Center 2-3 tofu strips in the bottom portion of the wrap – leaving a 1″ border on either side
  • Layer with 3-4 asparagus halves, 2 pieces of sliced avocado, shredded carrots & a few leaves of both fresh mint and fresh basil
  • Fold the wrapper over the filling and roll into a tight cylinder, folding in the sides as you go
  • Repeat until all of your fillings are used

For Dipping Sauce:

  • Whisk together: 1/3C braggs, juice from 1 lemon, 2T orange juice, 2T mirin & 1/4t fresh ground red pepper

Cut each roll in half & serve with dipping sauce!

I made the original recipe yesterday, which can be found here. Only thing different from the above is the use of salmon instead of tofu. I baked 5oz of salmon at 400degrees for 20minutes. It was just as simple & delicious!


Nutritional Info Per Tofu Roll (Makes 10 Rolls): 65 calories – 2 grams of fat – 9 carbs – 5 grams of protein
Nutritional Info Per Salmon Roll (Makes 10 rolls): 80 calories – 3 grams of fat – 9 carbs – 5 grams of protein

Meatless Monday: Tofu Stuffed Shells with Marinara

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Hellooo meatless Monday – this meal is A MUST! I am for real making this for my friends who LOVE cheese/HATE tofu – cause this will trick them (insert evil laugh here)!!!

But for real. This meal had a few simple steps, was easy to assemble & only took 30minutes to bake in the oven. So get to it!


  1. Preheat oven to 350degrees & fill pot with water/let boil
  2. Once boiling add 20 jumbo pasta shells & salt – boil for 9 minutes, then drain – set aside
  3. Defrost 10oz frozen spinach pouch & drain Lite Firm Nasoya tofu – pat dry with paper towel
  4. Crumble tofu in food processor & mix in: 2T EVOO, 1.5t salt, 1t oregano, 1T nutritional yeast, 2 cloves minced garlic, 1/2C fresh basil & defrosted spinach
  5. In a bowl combine crushed San Marzano tomatoes, 2 cloves minced garlic & 1t of oregano, basil & parsley
  6. Grab baking dish & cover bottom with half of your marinara – fill shells with tofu mixture (~2T each) & place open side face down
  7. Pour remaining marinara over filled pan
  8. Cover with aluminum foil & bake for 30minutes

Served with a side salad with balsamic vinaigrette & toasted french bread – YUM!

If you want the original recipe click here.

Nutritional Info Per Shell (Makes 20 shells): 76 calories – 2 grams of fat – 11 carbs – 4.5 grams of protein 
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