Vegan Tofu Brown Rice Wrap

I’m starting to get very…granola in my approach to nutrition. This recipe is so tasty, I had to go back for seconds!




2 tbsp natural, creamy peanut butter
1 tbsp vegetarian hoisin sauce
1 tsp garlic powder
1 tsp onion powder
1 tsp chili flakes
1/3 cup water

1 tbsp lime juice

2 cups cooked brown rice
1 pkg firm tofu, crumbled and drained
1/2 red cabbage, cut for cole slaw*
2 carrots, cut into matchsticks*
1 cucumber, seeded and cut into matchsticks *
1/2 red onion, cut into straws*
1 cup fresh cilantro
1 tsp garlic, minced
1 tsp fresh ginger
2 tsp sriracha
1 tbsp dark sesame oil
2 tsp sugar
4 tbsp low-sodium soy sauce or tamari

*feel free to substitute for other vegetables or ingredients that better suit your tastes; I recommend red, yellow, or orange peppers, sprouts, green cabbage, green onions, jicama, mango.

Directions – Sauce
Combine all ingredients, except lime juice, into a sauce pan. Cook on medium heat, stirring occasionally, until heated throughout (about 10 minutes). Add lime juice. Stir. Set aside.

Directions – Filling
Add sesame oil to pre-heated pan (medium heat); add crumbled tofu to pan and stir. Cook for about 4 minutes. Add soy sauce, garlic, ginger, sriracha, sugar, and a pinch of cilantro to the tofu mixture. Cook for 10 minutes. Remove from heat, set aside.

Using lettuce leaves, rice paper wraps, or tortilla wraps, put 1 tbsp of the sauce on the wrap/lettuce leaf; put 1/3 c. brown rice on top of sauce; place tofu mixture on top of rice; top with cabbage, carrots, cucumbers, and a pinch of cilantro; add extra sriracha if you are feeling spicy.



Chicken and Greens in Sauce


2 tbsp light cream cheese
2 tbsp heavy cream
1/4 cup of low sodium chicken stock
2 tbsp basil pesto
2 tbsp light Parmesan cheese
1 cup cooked broccoli and/or cauliflower
2 cups raw baby spinach
15 asparagus stocks
1 cooking onion, diced
2 tbsp minced garlic
2 cooked boneless, skinless chicken breasts

Cook onions in a non-stick pan, on medium heat, until translucent; add garlic; add cream cheese, cream, pesto, and chicken stock, stir constantly until it is a sauce. Add asparagus, let cook for about 5 minutes, stirring occasionally; add spinach and stir; add cooked broccoli and chicken; top with Parmesan. Let all ingredients heat through, then serve.

(Editor’s note: I like to keep my chicken separate so I can ensure I’m eating 4oz, so the addition of the chicken breast is optional.)

South-West Inspired Salad That Eats Like a Meal

Needless to say, I’ve been on a salad kick lately. I find salads are the healthiest and easiest one-dish meals that take 20 minutes or less to make.

You can use either lean ground turkey (1 lb), lean ground beef (1 lb), or boneless-skinless chicken breast (2 breasts) for this recipe, it is entirely up to your discretion. Instructions below for making your own taco-like seasoning from scratch, for whichever meat moves you.

Ingredients (Meat Seasoning)

2 tbsp chili powder
2 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1 tsp dried chili flakes
1 tsp cayenne pepper (optional, for those who like some heat)
2 tbsp Worcester sauce
2 tbsp Frank’s Red Hot (optional, for those who like some heat)

In a skillet, combine all dry ingredients with meat; allow to begin to brown. Once the meat is starting to brown, add wet ingredients. Cook fully, drain, remove from heat.

Ingredients (Salad)

1 head iceberg lettuce (chopped)
1 can black beans (rinsed and drained)
1 can corn (rinsed and drained)
1 red, yellow, or orange sweet bell pepper (finely sliced)
1/2 cup sliced black olives
2 green onions (sliced)
1 pint cherry tomatoes (I don’t halve them, as I’m afraid my salad will get soggy)
1/3 cup light jalapeno jack cheese (grated)
1 jalapeno (finely sliced; optional)
1/2 cup of light or homemade catalina dressing

Toss all salad ingredients in a bowl, add dressing, and mix thoroughly. Place cooked, seasoned meat on top. Serve and enjoy! 

The Best Cobb Salad You Will Ever Eat

This is a taste of what was for dinner last night. Season the chicken anyway you like–I usually opt for tossing it in Frank’s Red Hot or some homemade basil pesto. I also do each bowl separately so I can cater to everyone’s tastes and I can make it look beautiful, cause I’m domestic like that.

Ingredients (for 2 very large salads):

1 cup baby spinach
1 cup mixed greens or romaine lettuce (chopped)
2 cooked boneless, skinless chicken breasts (cubed)
4 hardboiled eggs (quartered)
1 yellow, red, or orange sweet bell pepper (cut into thin strips)
2 avocados (diced)
2 oz light marbled brick cheese (cubed) OR 2 oz feta cheese (crumbled)
1 pint cherry tomatoes (I don’t halve them because I am afraid the guts will make my salad soggy)
1/2 seedless cucumber (sliced)
2 slices of cooked, drained, bacon (crumbled) OR 2 slices of deli ham (cubed)
2 tbsp low-fat or homemade dressing of your choice (I like ranch or blue cheese)

Basically divide all of these ingredients between two bowls, in an artful manner and enjoy!