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Monthly Archives

February 2019

Cooking With Sensei – Vegan Tofu with Asparagus and Quinoa

By Diet and Nutrition, TSK No Comments

As the 90 Day Challenge continues to roll on this week we’re going to create a delicious dish that packs both flavor and nutrition. Vegan tofu with asparagus and quinoa is the perfect dish for veggie lovers or anyone in the mood for a delicious meat-free, dairy-free, gluten-free dish. This balanced recipe provides protein from a plant based source paired with a healthy carb choice by using the quinoa. Quinoa and tofu also contain all nine essential amino acids and have many other beneficial properties. Hungry yet? We’ll its time. Let’s go!  

Cooking With Sensei – Vegan Tofu with Asparagus and Quinoa

It’s easy to get all the protein and nutrients you need in a meat-free, dairy-free and gluten-free meal! Don’t worry, you don’t have to compromise on taste either. Give this recipe a try and let us know what you think!

Ingredients

  • 1 cup quinoa
  • Handful of sliced almonds
  • Handful of cranberries
  • Asparagus, chopped
  • 1 package of tofu, cubed
  • Olive or canola oil
  • Spring onions, chopped
  • 1 3-inch piece of ginger, grated
  • Chili sauce (optional)
  • Sesame seeds (optional)

Sauce Ingredients

  • 5 cloves of garlic, minced
  • 1/2 cup of water
  • Soy sauce, rice wine vinegar, maple syrup or coconut sugar, sesame oil, corn starch

Instructions

  1. First thing you need to do is get your quinoa cooking on the stove top.
  2. While that’s cooking, brown the cubed tofu in the pan with some oil until it’s a nice golden color. 
  3. Next step is to set the tofu aside and start sautéing your chopped asparagus using the same pan to keep the flavor. Make sure you don’t over cook it, just make it a little bit soft.
  4. Grate the ginger into the pan of asparagus and add spring onions to add some extra flavor.
  5. I like eating plain quinoa but let’s make this one more exciting! Now is a good time to add the almonds and cranberries to the quinoa. The quinoa should be done cooking soon!
  6. Now it’s time to make the sauce. We’re going to create a mixture of water, soy sauce, rice wine vinegar, sesame oil, corn starch and garlic. Have fun with measurements here and adjust based on preferred taste.
  7. We’re going to add tofu to the asparagus and pour in the sauce we just made. You can even add some chili sauce to kick it up a notch.
  8. All that’s left to do is let those flavors elevate by cooking them down for a few minutes.
  9. Then it’s time to plate. Garnish with some sesame seeds and enjoy!


Sensei’s Tips

Try substituting tofu for meat!

Tofu is a valuable source of iron and calcium and the minerals manganese, selenium and phosphorous. It’s also a great source of copper, zinc, magnesium and vitamin B1. 

Incorporate more quinoa if you want to avoid gluten!

Nowadays more and more people are discovering gluten allergies. Quinoa is an awesome GF substitute that’s high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus and vitamin E.

Motivational Quote

Never be afraid to try something new, because life gets boring when you stay within the limits of what you already know.

 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

Cooking With Sensei – Grilled Salmon with Broccoli and Brown Rice

By TSK No Comments

Cooking With Sensei - Grilled Salmon with Broccoli and Brown Rice

Here we go again with a power packed meal plan for all you 90 Day Challenge folks!  If you’re anything like me, you’re getting more and more more excited with every week that goes by because you know results are happening! This week we’re going to be making a well balanced meal of grilled salmon with broccoli and brown rice which  balances a protein and carbohydrates that tastes good and can be done from start to finish in less than 30 minutes! Here we go! 

Grilled Salmon with Broccoli and Brown Rice

Today we are putting together grilled salmon with brown rice and broccoli. This meal literally takes less than 25 minutes! 

Start by portioning out the fish to prepare it for the grill and then boil water for the broccoli. Make sure not to leave it in too long as to not let it get mush.  Pro Tip: Use a rice cooker for meal prep days. To add some extra flavor in the rice, use 1 cup water and 1 cup vegetable stock per every  1 cup of rice.   When your grilling your salmon don’t turn it over too soon, wait for the for the sides of the fish to start showing signs of being cooked, this will help keep it together and look nice on the plate.  When everything is done, it’s time to plate.  


Sensei’s Tips

Tip: Add Veggies To Every Meal! 
 
By adding veggies to your meal you increase the nutrients your body needs to run. Now that you’ve hopefully increased your workouts, your body will require more nutrients – veggies are a quick and easy way to give your body fuel! 
 
Here’s three ideas on how you can sneak in more veggies:
  • Make a Green Smoothie: Go green and add several serving of veggies to your diet by drinking a smoothie in the morning. Start with Kale, spinach or salad greens for a base and add some sweetness with fruit to keep your blood sugar stable like bananas, berries or apples.
  • Snack on Veggie “Chips”: If you’re a snacker, this is the perfect fit for you! No we’re not talking about the store-bought ‘healthy alternatives’ to potato chips, but actually thinly sliced vegetables. There’s two easy ways to enjoy these fresh and raw or you can bake or dehydrate them until they crisp up. Some popular choices are beets, taro root, carrots, jicama or sweet potatoes. If you want to increase your fullness, enjoy these with some protein or fat, like a full-fat yogurt dip, piece of organic cheese, or some nuts.
  • Soups, Soups, Soups!: Vegetable soups are great and easy ways to add any and all vegetables you have. You can add a variety of root vegetables, greens, and whatever seasonal vegetables you love to make it a heftier and satisfying soup. It’s also a good way to clean out your crisper drawer at the end of the week.

It takes self discipline and motivation to keep a diet on track.  I believe in you so you should too. 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day

Cooking With Sensei – Filet Mignon & Grilled Vegetables

By TSK No Comments

Cooking With Sensei - Filet Mignon with Grilled Veggies and Smashed Potatoes

Who’s still pumped for the 90 Day Challenge?! We are! On this week’s episode, we’re going to take a regular meat and potatoes dish and add a tasty and healthy twist. Remember, eating healthy shouldn’t be boring – by cooking clean, concentrating on portion size and choosing the right ingredients, our recipes will be both flavorful and satisfying – so lets, get to it!

Filet Mignon & Grilled Vegetables

Their is no doubt that we are busy people, but that doesn’t mean we can’t cook a healthy tasty meal.

Filet mignon with some delicious mixed veggies. We have some zucchini, fresh squash and some tasty smashed potatoes.  

First let’s start by seasoning the meat with some salt, pepper, and olive oil. Be sure rub it in on both sides and set it off on the side to rest at room temperature.
Next let’s cut up the onions and get those in the sauté pan, while that’s going, start cutting up the zucchini and squash and throw those in with the onions. Now it’s time to get your potatoes in the boiling water so they can cook while we go outside to put the steaks on the grill. As fast as this is happening is as little time as it takes to meal prep. Try to keep you eye on the grill at the same time your working on those veggies.
Once everything is cooked, it’s time to plate in your fancy meal prep containers.


Sensei’s Tips

Tip: Don’t weigh yourself everyday, focus on how you feel.
 
There is so much more to health than the number that shows up on the scale. Watching the numbers go up and down on a daily basis can do more harm than help.
Here’s a couple of things to keep in mind:
 
1. Your Body Composition Changes: Your body composition is not the same as your body weight. By participating in regular exercise your body composition changes meaning the ratio of fat to muscle decreases. Essentially, when you’re getting stronger the number on the scale increases. Gains, baby!
 
2. The Scale Doesn’t Equal Health: A thin person can be more unhealthy as a heavier person (and vice versa). Losing weight is a bi-product of being healthy. Engaging in a  consistent exercise regiment and disciplining yourself to a healthy diet will help you reap the benefits. 
 
3. There are more effective ways to measure fitness:  Do less minding the scale, you focus on other factors  to clue you in on your progress.  How you sleep at night, how alert you feel when you wake up every day and how your body feels after eating a hearty meal are all key indicators on your fitness journey. Remember that we’re here to feel better not worse! 

Keep grinding and i’ll see you next week! 

Check me out on on IG at @tsmmaglendale  | @chris_iavarone and make sure to tag your healthy meal photos with #My90Day