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What to eat today...may we suggest ?

Breakfast: Scrambled Tofu 

  • 1 lb. Extra-firm tofu, drained and crumbled
  • 1 jar salsa
  • ½ cup zucchini, diced
  • ½ cup onion, diced
  • ½ cup mushrooms, diced
  • ½ cup red bell pepper, diced
  • 1 tsp. turmeric
  • Olive oil
  • Tobasco Sauce
  • Shredded low-fat cheese or soy cheese
  1. Heat about 1-tbs. olive oil in large skillet. Sauté onions and turmeric until translucent. Add in tofu and other vegetables, gradually. Sauté until tofu slightly browned and vegetables cooked. Drain off any water. 
  2. Mix well with salsa. Season to taste with Tobasco. Top with cheese if desired.

Serving size: 1 cup

150 calories; 8 g fat; 1 g saturated fat; 4 g fiber; 1900 IU vitamin A; 63 mg calcium; 400 mg sodium (to lower sodium, replace salsa with diced tomatoes)


Lunch: Mediterranean Chickpeas with vegetables

  • 1 tbsp. olive oil
  • 1 cup diced onion
  • 1 garlic clove
  • 2 tsp. dried basil
  • ½ tsp. black pepper
  • 2 bay leaves
  • 1 (28 oz) can diced tomatoes, undrained
  • 1 (19 oz.) can chickpeas (garbanzo beans), rinsed and drained
  • 2 cups diced zucchini or chopped Swiss chard or kale
  • 1/3 cup grated fresh Parmesan or soy cheese  
  1. Heat oil in large nonstick skillet over medium-high heat until hot. Add onion and garlic; sauté 3 minutes. 
  2. Add basil and next 3 ingredients (basil through tomatoes). Bring to boil, and reduce heat to medium. 
  3. Cook 5 minutes, stirring occasionally. 
  4. Stir in Chickpeas, cook 3 minutes. 
  5. Add zucchini or greens and cook for 3 minutes or until vegetables are tender. 
  6. Discard bay leaves


Dinner: Salmon Burgers

  • 1 lb Salmon filet, poached
  • 2 t Lemon Juice
  • ½ c Finely chopped onion
  • 2 t Parsley flakes
  • ½ t Garlic powder
  • 2 Eggs, egg beaters ½ cup
  • ¼ c Nayonaise
  • ½ c Bread crumbs
  1. In a medium bowl breakup poached salmon and sprinkle with lemon juice. Add chopped onion, parsley flakes and garlic powder, mix to combine. 
  2. Beat eggs and add nayonaise, mix. Combine with salmon mixture. 
  3. Add bread crumbs a bit at a time until they will hold together to form patties 
  4. Shape into patties and fry in nonstick pan using cooking spray or small amount of canola oil. Or Bake in oven for 15 minutes at 350 degrees.