Getting Kids Involved in the Kitchen

Posted by Jennifer (the RD) on April 30, 2012

When I was little, I can remember being mesmerized by what was going on in the kitchen. My sister and I used to sit at the kitchen counter just waiting for our turn to be able to stir, pour, or help out in any way we could. It was exciting for us to think that we were actually able to help out and gave us a sense of pride because we felt like we actually helped create what we were eating.  The food always seemed to taste just a little better on those days when we were actually able to help out mom.  As you can see in the picture above, my friend Isabelle had the greatest time cooking with me this past Saturday.   I truly believe that getting children involved with cooking is an easy way to introduce new foods, healthy cooking methods, etc.  Believe me, most children are so excited to be involved in the whole process, they won’t care if you do something like substitute applesauce for oil in a cake recipe or substitute some tofu for ricotta cheese in the lasagna.  Perhaps we can start posting a few kid friendly recipes in the near future.  Happy cooking!  🙂

 ♥ ♥

April 29th – Exercise Log

Posted by Jennifer (the student) on April 29, 2012




I am almost embarrassed to post my almost non-existent workout schedule. This is my last week before finals week, so two more weeks. I have a 20-page paper due and 3 finals next week, so that is where all my focus and energy are for now. I am counting the days to summer break. Wish me luck! 🙂

4/29/12            Off √

4/30/12            Off 

5/1/12            Walk 2 miles, Weight-Training 30 min √

5/2/12            Off √

5/3/12            Walk 2 miles, Weight-Training 30 min √

5/4/12            Off √

5/512              Tennis 1 ½ hr class √

♥ ♥

Happy Birthday!

Posted by Jennifer (the student) on April 26, 2012

Source: via Jennifer on Pinterest

You are the sweetest, smartest and most caring friend. I hope you have the wonderful birthday you deserve. Happy Birthday Jennifer!

♥ ♥

Pan Fried Tofu Sandwiches

Posted by Jennifer (the RD) on April 25, 2012

I came up with this sandwich because I was getting really tired of stir frying my tofu all of the time.  I wanted something different so I did some experimenting.

1 block extra firm tofu

Olive oil for drizzling

Miracle chicken blend from Princess House  (or your favorite herb salt seasoning blend)

Lettuce leaves

Tomato slices

Your favorite bread (I used whole wheat bolillos)

Your favorite sandwich spread (I made a quick one – used 50% mayo and 50% red pepper hummus)


Drain tofu and cut ½ inch thick slices along the width of the block.  Drizzle generously  (on both sides) with seasoning and dab with olive oil. Pan fry for 7-10 minutes on each side on medium heat or until the tofu has a nice slightly brown crust.


Slice your bread, spread with your sandwich spread, and add veggies and tofu and enjoy.  This dish is best served when the tofu is hot off of the pan.

 ♥ ♥

My 2nd WIAW!

Posted by Jennifer (the student) on April 24, 2012

Hello everyone! Last week, I had so much fun participating in my first What I Ate Wednesday (WIAW), I could hardly wait to do it again. Since then I have been paying more attention to what I am eating. I loved looking at everyone’s posts. I was inspired by many of them! This month theme is “serve up an extra cup of veggies” and I think this week I did not do as well as last week. Thanks again to Jenn at Peas and Crayons for hosting!

This is what I ate:


Breakfast: Banana, Blueberry, Peach Smoothie with Spirulina (the spirulina gives it that odd color but it tastes very good), Decaf Coffee with Hazelnut Milk and Stevia

Mid-Morning Snack: Creamed Potatoes and Peas (this is a vegan version. and I will post the recipe soon Click Here for recipe)

Lunch: Vegan Reuben from Native Foods (this is a treat, so yummy)

Mid-Afternoon Snack: ½ of a Chai Muffin from the Gypsy Den (my husband had the other half)

Dinner: Polynesian Tofu and Veggies on a Bed of Brown Rice with Avocado (This dish is super quick to make and I will post this recipe soon)

Dessert: ¼ Honeydew

Hope you are having a wonderful Wednesday!

♥ ♥

Sneaking in Exercise

Posted by Jennifer (the student)  on April 23, 2012


Some days are just to busy for a traditional hour-long workout. Doing something is better than nothing at all. Here are a few was to add some extra activity to your day.

  •  Wake up 30 minutes early and go for a run or walk.
  • Replace your desk chair with an exercise ball.
  • Walk the dog.
  • Walk or bike to work or running errands.
  • Do house work and yard work.
  • Count your steps with a pedometer (aim for 10,000 a day)
  • While watching TV do strength training exercises or walk on a treadmill.
  • When meeting friends go for a walk, window shop, go dancing.

Try to make activity part of your life and make it fun.

Let me know what you do to stay active. 🙂

♥ ♥


April 22nd – Exercise Log

Posted by Jennifer (the student) on April 22, 2012

Source: via Jennifer on Pinterest

Last week, I was able to stick to most of my plan for the week. I am thinking that the next 3 weeks I should plan a light schedule because it is crunch time at school and that really needs to be my priority right now.

4/22/12            Off √

4/23/12            Yoga 1-hr class, Weight Training 30 min √

4/24/12            Piyo 1-hr class, Walk/Hike 3 miles √

4/25/12            Off √

4/26/12            Yoga 1-hr class, Weight Training 30 min X

4/27/12            Walk/Hike 3 miles 

4/28/12            Tennis 1 ½ hr class √

♥ ♥ 

Community Supported Agriculture

Posted by Jennifer (the RD) on April 21, 2012

Like most people, I am very concerned with the quality of food I put into my mouth.  This is why I decided to look into community supported agriculture.  For a little over $60 per month, I enjoy a box of home delivered organic fruits and veggies twice every month.  Not only am I getting high quality, organic produce, but I am also producing a local farm.  Not all community supported agriculture is 100% organic, but this is what I prefer.  One of the exciting things about the deliveries is opening the box to see what you get…it’s Christmas twice a month!  The produce will definitely inspire you to prepare produce that is outside of your comfort zone.  I thought only Hannibal Lecter ate fava beans!  I had to do some YouTube research before I prepared those suckers!  🙂

I order from:

 ♥ ♥


Tofu Vegetable Stir-Fry

Posted by Jennifer (the student) on April 19, 2012

Adapted From Eat To Live By Joel Fuhrman M.D.

This is the recipe I used for my dinner in yesterdays WIAW post. This is the second time I have made this dish in two weeks, I guess we must like it. 🙂

Ingredients for Tofu

  • 14 oz extra firm tofu, cubed
  • 1 Tbsp Bragg liquid aminos
  • 1Tbsp Asian black vinegar (I buy from the Asian market)
  • ½ tsp crushed red pepper flakes
  • 1 Tbsp lemon pepper
  • ¼ cup unhulled sesame seeds

Ingredients for Quinoa

  • 2 cups of vegetable broth
  • 1-cup quinoa

Ingredients for Sauce

  • 1/3 cup 100% apricot spread
  • ¼ cup unsalted natural peanut butter
  • 2 Tbsp chopped fresh ginger
  • 1 clove garlic, minced
  • 1/3-cup water
  • ¼ cup Asian vinegar
  • 1 tsp cornstarch
  • ¼ tsp crushed red pepper flakes

Ingredients of Vegetable Portion of the Stir-Fry

  • 2 Tbsp water
  • ½ sweet onion, chopped
  • 4 cups small broccoli florets
  • 2 carrots, peeled and cut diagonally into 1/3-inch pieces
  • 1 medium red bell pepper, seeded and cut into 1-inch squares
  • 1 medium green bell pepper, seeded and cut into 1-inch squares
  • 1-cup snow peas, strings removed
  • 1-cup bok choy, cut into bite-size pieces
  • 3 cups fresh mushrooms, stems removed, sliced
  • 1-pound fresh spinach
  • 1-cup raw cashews

Marinate tofu for 30 minutes in liquid aminos, Asian black vinegar, red pepper flakes and lemon pepper. While the tofu marinates, cook the quinoa. Mix vegetable broth and quinoa in a saucepan and bring to a boil. Reduce to a simmer, cover and cook until the broth is absorbed. Set aside.

Preheat oven to 350 degrees. Toss the marinated tofu with the sesame seeds. Bake the sesame-coated tofu in a nonstick baking dish for 30 to 40 minutes, until golden.

To make the sauce, place all the ingredients in a food processor and blend until smooth. Transfer to a small dish and set aside.

In large wok heat water, add onion, broccoli, carrots, bell peppers and peas sauté for 5 minutes. Add more water if necessary to prevent scorching. Add bok choy and mushrooms, cover and simmer until vegetables are just tender. Remove the cover and cook off most of the water. Add spinach and toss until wilted.

Add the sauce and stir until all the vegetables are glazed and the sauce is hot and bubbly, about 1 minute. Add in the cashews and baked tofu. Serve over a bed of quinoa. Enjoy!

This recipe said it was 4 servings but we got 6 to 8 servings out of it.

♥ ♥

My First WIAW

Posted by Jennifer (the student) on April 18, 2012

 Happy Wednesday! I am very excited to participate in my first What I Ate Wednesday. I used to keep a food journal and I forgot how helpful it is to record your meals. This month’s theme is “serve up an extra cup of veggies”; I am always trying to work more vegetables in to my diet. Thanks to Jenn @ Peas and Crayons for hosting.

Here goes my first try!


Breakfast: Banana Scramble (click here for the recipe), Decaf Coffee with Hazelnut Milk & Stevia


Mid-Morning Snack: 2 Kiwis, ½ banana


Lunch: 2-Tofu Tacos from Wahoos, Grande Iced 2 Pump Chai Latte with Soy Milk from Starbucks

Mid-Afternoon Snack: Steamed Artichoke with Trader Joe’s White Bean Hummus

Dinner: Leftover Tofu/Veggie Stir-Fry with Quinoa. Recipe will be posted tomorrow! Click Here for recipe!

I hope you had a wonderful day full of healthy meals!

♥ ♥