On the Run: fitness made simple

Tofu and Squash Curry adapted from EatingWell.com

Don’t non-Instagram food pictures look so much more appetizing? Here’s my vegan, tofu curry recipe without coconut milk (which is really creamy and high in saturated fat). I didn’t use oil either and it turned out well. I love curry, but I am sensitive to the high-fat, prepared creamy sauces. Last week, I wanted something that satisfied my craving for savory and flavorful food, but was still light enough to sit well in the tummy! I’m not going to lie, this recipe is not going to win any culinary awards for most exotic taste, but it’s low in calorie, high in protein, filled with vegetables, fast, and super versatile! I packed it in salad-jars for lunch, and ate it with brown rice for dinner. 

Ingredients: 

• 2 tablespoons curry powder,1/2 teaspoon salt, 1/4 teaspoon pepper, 14-ounce package extra-firm or firm tofu, 1 lb chopped winter squash,1 medium onion, 1 cup shredded carrots, 1/2 cup almond milk, 5 cups spinach or kale,1 tablespoon lime juice, (optional: 1 tsp brown sugar) 

Directions: 

1. Combine curry powder, salt and pepper in a small bowl. Blot tofu dry with a paper towel and cut into 1-inch cubes; toss the tofu in a medium bowl with 1 teaspoon of the spice mixture.
2. Heat 1/4 cup of water in a skillet. Add the tofu and cook, stirring every 2 minutes. It won’t brown, but just make sure the tofu is hot and softer. 
3. Add squash, carrots, onion, and the remaining spice mixture; cook, stirring, until the vegetables are soft 4 to 5 minutes. Add almond milk; bring to a boil. Return the tofu to the pan, cover and cook, stirring once or twice, until the squash is tender, 3 to 5 minutes more. Add your spinach or kale and cook until they are wilted. Remove from the heat and stir in lime juice. 

Now go hence and enjoy your meal! 

See you next time,

Geraldine

Hi Everyone! This is what I’m packing for my main lunch entree this week. Making a salad-in-a-jar is so easy and you feel really accomplished for making such a pretty ensemble. There’s only a couple guidelines to follow: 

1. Dressing first. 
2. Add hardest items next.
3. Top with salad greens. 

Glass jars keep your salads fresher for longer so you can make a few of them at the same time and store in the fridge for each day of the week. I used Annie’s fat-free mango dressing, red beans, organic shredded carrots, cherry tomatoes, 1/2 orange each, and organic baby kale. 

Show me your salad jars and have a great Monday!

~Geraldine 

I just made this for breakfast, and I loved it so much that I had to share it with everyone! It tastes tangy and refreshing. And I feel great knowing that I had almost a cup of cabbage and 2 carrots as part of breakfast! 

My first time preparing Okra and eating it fresh! It’s a little slimy (that’s the mucilage that’s good for you), but I actually really liked it. I eat it with rice, soy sauce, and red hot peppers. Easy ways to prepare Okra are to boil it just like you would broccoli, or cut the tops off and bake them. Baking makes them drier. 

Bursting cherry tomatoes make a great topping or garnish for any main dish! I like to serve it over salmon or brown rice to add more flavors and another serving of vegetables. 

Just ate some celery with grapes on a whim… The refreshing flavors as crispness go great together. The grapes give celery sticks a boost in taste. I would prefer this over “ants on a log” because fresh fruit is healthier than dried ones and it doesn’t need any peanut butter or spread. Combining celery with grapes prevents me from eating way too many grapes and encourages me to have more celery!

Getting ready to make soup! Eating super green in honor of St. Patrick’s day!

I just can’t resist the pre-cut vegetables at Trader Joe’s…especially when they actually look somewhat fresh. They are perfect for quick lunches and a busy week. 

What I’m going to prepare: 

• Baked Mushrooms & Parmesan 
• Steamed Butternut squash as a carb/starch for lunch 
• Steamed green beans 
• Lentils & Quinoa 
• Baby carrots and hummus for snacks!

But extra brownie points for those of you who only buy fresh, un-packaged produce. I’m like half & half…I mean come on Costco has some awesome prepared veggies! And I’d pay $2.50 for pre-cut butternut squash than risk chopping off a finger trying to split a whole one. 

Lunch + 4pm snack Baked salmon, green beans, cherry tomatoes, orange, Fuji apple…lots of protein and all my favorite foods to make encourage me to eat healthy =) It’s easy to get yourself to eat grains, so try and replace a couple servings with more vegetables as a carb source It feels great to eat simple, clean foods.

Sweet Baby Bell Peppers

Have you tried these yet?! They are crunchy, sweet, and of course delicious! I like to eat them as plain and fresh as possible because spreads and sauces will overwhelm their flavor. One serving of bell peppers has more Vitamin C than an orange! I have a bag at work today =) This should be helpful this winter when the flu is going around >.< 

So proud of the green beans and carrots I helped prepare! Although I think I’m a decent cook, my mom only lets me do the simplest things for big occasions. For example, I can start the vegetables, heat the bread, stir things…lol. I wanted to prove my skill! Oh well…

Our delectable Thanksgiving vegetable platter.

Simple Side!

You know me…I just want a no-fuss, healthy meal. So, Broccoli and Parmesan is what I’ve been pairing with protein-filled main dishes! 

Ingredients

• Steamed Broccoli (I admit, I just microwaved 1 cup of broccoli with 1 tablespoon of water, covered) 
• Parmesan Cheese (only 20 calories per tablespoon, so go ahead and use generously!) 
• Black Pepper 

The story behind the dish: As a kid, I was obsessed with Broccoli and Cheese, even (okay..ESPECIALLY) the type my older brother made with Cheez Whiz. It was the first veggie dish I liked. This is a new comfort food because it brings back some good childhood memories, but way healthier =)

Roasted Cauliflower and Butternut Squash (40-45 minutes so start early!) 

INGREDIENTS

• 1 head of cauliflower and 1 small-medium butternut squash
• 2-3 cloves of garlic, peeled and coarsely minced
• Lemon juice from half a lemon
• Olive oil spray
• Salt, pepper, rosemary, basil seasonings

METHOD

1 Preheat oven to 400°F. Cut vegetables into cubes and put in a single layer in glass casserole dish. Toss in the garlic. Sprinkle lemon juice over cauliflower and spray with olive oil. Sprinkle with seasonings. If the oven hasn’t reached 400°F yet, set aside until it has.

2 Place casserole in the hot oven, uncovered, for 40 minutes, or until the top is lightly brown. Test with a fork for desired doneness. Fork should be able to easily pierce the cauliflower.