Gochujang Tofu

Gochujang is a delicious Korean sauce that is made from red chili paste and is fermented. It is sweet, spicy, and tangy. I first had gochujang at my favorite Korean restaurant in San Diego. I loved it at first bite and knew I had to create a recipe with it. I made a gochujang sauce and added it to crispy tofu. I paired the tofu with broccoli, cashews, and brown rice to create a delicious bowl full of amazing Korean flavors. This recipe makes 2 bowls.

Ingredients

  • 4/5 block firm tofu
  • 1 and 1/2 cup cooked brown rice
  • 1/4 cup cashews
  • 1/4 cup gochujang
  • 1 tbsp sesame oil
  • 2 tbsp soy sauce
  • 1 tbsp rice vinegar
  • 1 head of broccoli
  • 1/2 tbsp garlic and ginger
  • 1/2 tbsp corn starch

Directions

  • press tofu for 15 minutes to remove the water
  • add tofu sprinkled with garlic and ginger to the air fryer and fry for 14-16 minutes at 400F
  • cut of the broccoli stems then steam in boiling water for 4-5 minutes
  • add the gochujang, sesame oil, corn starch, rice vinegar, and soy sauce to a pan and cook until thickens
  • once the sauce thickens add in the air fried tofu and leave on low heat until the sauce is absorbed by the tofu
  • add rice, tofu, steamed broccoli, and cashews to create the bowl then enjoy

Funfetti Protein Balls

Protein balls are such a great snack because they are filled with whole foods and protein. They will keep you full between meals due to the healthy fats from the peanut butter, the carbs from the dates and oats, and the protein from the pb and protein powder. The sprinkles add extra sweetness and will create a party in your mouth. If you like sweet snacks but do not want to load up on excess added sugar these protein balls are the perfect snack for you. This recipe makes 13-15 balls.

Ingredients

  • 1 cup of pitted dates
  • 1/3 cup creamy peanut butter
  • 2/3 cup of rolled oats
  • 1/4 cup of vanilla protein powder
  • 1 tbsp chia seeds
  • 1/4 cup sprinkels

Directions

  • add all ingredients except the sprinkles into a food processor
  • combine in food processor until dough like constancy forms
  • add the sprinkles to the dough
  • roll dough into 13-15 1 inch balls
  • add to a lined baking sheet and refrigerate for 3-4 hours to allow protein balls to harden before enjoying

Pesto Ricotta Pasta with Roasted Vegetables and Chicken Meatballs

Italian food is extremely comforting, filling, and delicious. Pasta is my go to meal when I want something easy and comforting. This meal is packed with vegetables and healthy fats from the extra virgin olive oil. The ricotta adds a creamy texture to the pasta and combined with the pesto creates a mouthwatering sauce. The chicken meatballs are filled with Italian spices and are sure to leave you feeling satiated. This recipe makes 3-4 servings.

Ingredients

  • 1 lb ground chicken
  • 1 tbsp Italian seasoning
  • 1/2 tbsp garlic powder
  • 1/2 tbsp dried basil
  • 1/4 cup bread crumbs
  • 1 egg
  • 1 tbsp olive oil
  • 4 cups of dried pasta
  • 1 medium zucchini
  • 15 cherry tomatoes
  • 1 head of asparagus
  • 1/3 cup of pesto sauce
  • 1/3 cup of ricotta cheese

Directions

  • combine egg, ground chicken, spices, and bread crumbs
  • form into small 1/2 inch meatballs
  • heat olive oil in a pan and once it begins to sizzle add in the chicken meatballs
  • cook for 3-5 minute per side
  • preheat oven to 350F
  • cut asparagus stems off and slice zucchini
  • add asparagus, zucchini, and tomato to a baking sheet with a small drizzle of olive oil and a dash of garlic powder
  • roast vegetables for 17-18 minutes flipping half way through
  • cook pasta according to package
  • drain pasta, add back into the pot with ricotta and pesto to create the sauce
  • add the roasted vegetables and chicken meatball into the pot then serve

Orange Cauliflower Salad

Orange chicken is a classic dish. Orange chicken was a staple in my household growing up. As I got more into health I realized most orange chicken is not extremely healthy due to the high amount of added sugar. I decided to make my own healified orange chicken and I loved it. I thought it tasted even better then normal orange chicken. It was so good so I decided to use the same sauce and add it to other ingredients like chickpeas and cauliflower. I made an orange cauliflower salad and it was filled with sweet and savory flavors that were mouth watering. This recipe makes 2 salads.

Ingredients

  • 1 head of cauliflower
  • 1/4 cup orange juice
  • 1 tsp corn starch
  • 1 tbsp oat flour
  • 3/4 bag of spinach
  • 1 carrot
  • 1 cucumber
  • 1 cup of edamame
  • 1/4 cup cashews
  • 1/4 cup peanut butter
  • 1/3 cup and 2 tbsp soy sauce
  • 1/4 cup rice vinegar
  • 1/2 tbsp sesame oil
  • 3 tbsp honey
  • 1 tsp ginger and garlic
  • 1 avocado

Directions

  • cut cauliflower head into small pieces
  • add cauliflower into air fryer coated in sesame oil and air fry for 8-10 minutes at 400F
  • add cauliflower to a pan then add in orange juice, corn starch, oat flour, and 2 tbsp of soy sauce
  • cook until the liquid is almost fully absorbed by the cauliflower
  • slice the cucumber and carrot
  • add the spinach base to the bowls then add in to cauliflower, carrots, cucumbers, and edamame
  • combine peanut butter, soy sauce, rice vinegar, honey, ginger, and garlic to make the peanut dressing
  • once combined add the peanut dressing to the salad and top with cashews and avocado then enjoy!

Buffalo Shrimp Bowl

Buffalo sauce is spicy, tangy, and full of flavor. This buffalo shrimp will ignite a dance party in your mouth from all the delicious spices and flavors from the sauce. The spicy shrimp paired with rice, broccoli, hummus, and goat cheese creates a mouth watering bowl that is both extremely nutritious and delicious. This bowl is filled with whole foods which will leave you feeling good and full after eating this bowl. It only takes 15 minutes to make and dose not require the oven. This recipe makes 1 bowl.

Ingredients

  • 3/4 cup cooked basmati rice
  • 8-9 pieces of shrimp
  • 1/2 tbsp olive oil
  • 3 tbsp buffalo sauce
  • 1 small head of broccoli
  • 3 tbsp goat cheese
  • 2 tbsp hummus
  • 1/3 avocado

Directions

  • warm olive oil in a pan
  • marinate the shrimp in the buffalo sauce for 15 minutes then add the shrimp to the pan with the olive oil and cook for 4-5 minutes per side
  • cut the stems off the broccoli and then steam on the stove until soft (5-6 minutes)
  • cut the avocado in half then slice
  • add rice to make the base of the bowl, add the steamed broccoli, buffalo shrimp and top with avocado slices, goat cheese, and hummus

Pizza Bagel

Growing up as a kid frozen pizza bagels were one of my favorite things to eat. I loved biting into the soft and warm bagel and feeling the cheese melt in my mouth. I saw them in the grocery store recently and decided to try and make a healthier version of pizza bagels. I used a fresh bagel, vegan mozzarella, fresh vegetables, basil, and marinara to create a mouth watering and nutrient dense breakfast. This recipe makes 1 pizza bagel.

Ingredients

  • 1 plain bagel
  • 1/4 cup marinara sauce
  • 1/4 zucchini
  • 4 cherry tomatoes
  • 2-3 mushrooms
  • small handful of spinach
  • 1/2 tbsp olive oil
  • 1/4 cup vegan or regular mozzarella
  • 1 tsp dried basil

Directions

  • cut the vegetables
  • warm olive oil in a pan then add in the vegetables and the basil, cook for 4-5 minutes
  • toast a bagel until slightly golden but not crispy
  • take the bagel out of the toast and top with marinara, cooked vegetables, and lastly cheese
  • place bagel in an air fryer at 400F for 3-4 minutes until cheese is melted then enjoy!

Brunch Bowl

Sometimes scrambled eggs and oatmeal get boring for breakfast. I love eggs and oatmeal but I love to mix up my breakfast routine every once in a while. This brunch bowl is the perfect way to mix things up and make breakfast more interesting. This bowl is the perfect start to the day. It will fuel you for the day with healthy fats from the avocado, carbs from the potato and whole wheat sourdough, and micronutrients from the arugula and tomato. This bowl has everything and it is extremely delicious. This recipe makes 2 bowls.

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Ingredients

  • 1 potato
  • arugula
  • 1/2 avocado
  • 2 slice whole wheat sourdough
  • 1/2 tbsp butter
  • 2 eggs
  • 1 tbsp olive oil
  • 10 cherry tomatoes

Directions

  • cut the potato, coat with garlic powder, then air fry for 10-12 minutes until crispy
  • melt butter in a pan, crack eggs into the pan, cook until the whites form
  • slice avocado and cut tomatoes
  • toast bread then top with avocado
  • toss arugula in olive oil then add to a bowl as the base
  • add in the toast, tomatoes, and sunny side up egg

Taco Salad

Salads are perfect for summer! They are refreshing, nutrient dense, and full of flavor. They are perfect to take on the go to work, the beach, or to the pool. I always feel energized and ready to take on the day after eating a salad because I know I am fueling my body with nutritious foods that make me feel good and that excite my taste buds. This salad will create a fiesta in your mouth with all the delicous taco flavors in it. The beans add fiber and protein, the chips add a nice crunch, the avocado is creamy and contains healthy fats, and all the vegetables are filled with vitamins and minerals. This salad recipe is for 1 serving!

Ingredients

  • 1 small head romaine lettuce
  • 1/3 cup black beans
  • 1/2 avocado
  • 1/3 large cucumber
  • 7-8 cherry tomatoes
  • 1/5 red, orange, and green bell pepper
  • handful of cauliflower tortilla chips (regular works as well)
  • 3 tbsp cilantro avocado greek yogurt dressing ( I used the one from Bothhouse Farms)

Directions

  • wash the lettuce then add it to the bowl for the base of the salad
  • add in the beans and chips
  • slice the avocado then add it to the salad
  • wash the cucumbers, tomatoes, and bell peppers then cut into small pieces and add into the bowl
  • serve with cilantro avocado dressing and enjoy!

Coconut Tofu Bowl

This bowl will transport you on a tropical vacation to the Caribbean! This bowl is filled with tropical flavors from the pineapple, coconut, and mango juice. It is the perfect meal for a warm summer night. This bowl is sure to keep you full with all of its healthy carbs, fats, and nutrients! It only takes 20 minutes to make the bowl, making it perfect for an easy and stress free dinner. I have found using an air fryer makes the most crispy and flavorful tofu. This recipe makes 1 serving.

Ingredients

  • 2/5 block of firm tofu
  • 3/4 cup cooked brown rice
  • 1 small head broccoli
  • pineapple
  • 2 tbsp teriyaki sauce
  • 2 tbsp shredded coconut
  • 1 tsp cornstarch
  • 1/2 tbsp coconut aminos
  • 2 tbsp mango (or pineapple juice)
  • 3 tbsp peanuts

Directions

  • mix together shredded coconut, cornstarch, coconut aminos, and juice
  • cut tofu into small blocks then dip each piece in the mixture
  • air fry coconut tofu for 15 minutes at 400F, flipping half way through
  • mix pineapple and teriyaki together then cook in a pan until pineapple absorbs teriyaki sauce and becomes golden brown
  • cut stems of broccoli then steam in boiling water for 4-5 minutes with the lid over the pan
  • add the rice to the bowl for the base then add in steamed broccoli, teriyaki pineapple, peanuts, and coconut tofu

Apple Bread

If you are looking for a summer treat look no further. This apple bread is delicious, nutritious, and very refreshing. This bread is naturally sweetened from coconut sugar and apple juice from Amarumayu: the star of the show! This juice is flavorful, refreshing, and extremely nutrient dense. The juice is made of 100 percent juice, contains no added sugar and has a wide range of health benefits from the Camu Camu. Camu Camu is a super fruit that comes from the Amazon rainforest and is extremely high in antioxidants, vitamin C, is anti-inflammatory, and it helps support your immune system. To learn more about the benefits of Camu Camu and the juice you can visit this website: https://amarumayu.com/what-is-a-camu-camu-and-is-it-healthy/

Ingredients

  • 1/2 cup apple Camu Camu juice from Amarumayu
  • 1/2 cup oat milk
  • 2 and 1/2 cup oat flour
  • 1 egg
  • 1 and 1/2 cup coconut sugar
  • 1/4 cup melted coconut oil
  • 1/2 tbsp baking powder
  • 1 and 1/2 tbsp apple pie spice
  • 1 and 1/2 small apple chopped
  • 1 tsp vanilla

Directions

  • combine all the wet ingredients together: the juice, oat milk, egg, and melted coconut oil
  • then fold in the flour and sugar slowly
  • chop the apple into small, quarter inch pieces
  • add in the apples, spices, baking powder, and vanilla to the batter
  • line a loaf tin then add in the batter
  • bake for 40-45 minutes at 350F
  • let the bread cool for 10 minutes then slice and enjoy!