Asian Tofu Salad

This make ahead salad, is a perfect meal to take to school or work.   There aren't always perfectly healthy options in the cafeterias or fast food, lunch places, so planning ahead with easy, filling salads is a smart choice.  I typically like to chop all of my veggies, but in an effort to make a quick and easy lunch, look for pre-chopped, organic coleslaw or kale/ brussel sprout mixes.

Ingredients:
1 block, firm Tofu, dried and diced
1 bunch buckwheat, soba noodles
1/4 c coconut aminos or low sodium soy sauce
1 1/2 Tbs low sodium, rice vinegar
1 lime, juiced
1 tsp honey
1 tsp sesame oil
1 tsp fresh ginger, minced
3/4 fresh cilantro, chopped
1/2 dry roasted peanuts
1 package chopped vegetable mix (coleslaw or other hardy green mix)

Instructions:
In a medium sauce pan, bring water to a boil add soba noodles, breaking noodles into small pieces before placing in the water.  Cook according to package directions, usually 4 minutes.
While noodles cook, combine coconut aminos, rice vinegar, lime juice, honey, sesame oil,  and ginger, whisk to combine.   When noodles are cooked, drained and cool. In a medium sized bowl, combine tofu, noodles, dressing, cilantro, peanuts and coleslaw mixture.  Stir to combine!

White Bean and Tuna Salad

Growing up, our tuna salad always included mayonnaise, chopped celery and onion.   As an adult I have taken out the mayonnaise and have used avocado for that creamy texture instead.  This has decreased our saturated fat intake and fits more closely with our plant based (plus fish) diet.  In this newest version, I keep the avocado but in diced form, and use lemon juice and Dijon mustard to lightly dress the tuna.  It's packed with protein, healthy fat and vitamins that will keep you going all day!

Ingredients:
1 1/2 Tbs Dijon mustard
1 large lemon, juiced (use 2 if small)
ground black pepper to taste
4 radishes, finely diced
2 celery stalks, finely diced
1 very large handful of arugula, chopped (can use another green, watercress would be great)
1 avocado, diced
2 cans white albacore tuna in water (please use a sustainable brand!!!!!!)
1 can low sodium, navy beans, drained and rinsed

Instructions:
In a medium bowl, whisk together the mustard, lemon juice and pepper.  Add all other ingredients and stir to combine. 
Serve over a bed of lettuce or on toast with sliced avocado.

Indian Masoor Dal

Masoor Dal is an easy weeknight meal, packed with healthy ingredients.   It pairs wonderfully with a side of brown rice or whole wheat Naan. 

Ingredients:
1 Tbs Olive Oil
1 Medium Onion, finely chopped
1 medium to large sweet potato (yam) finely diced
1 inch piece fresh ginger root, minced
3 cloves garlic, minced
1 1/2 c red lentils
2 tsp ground coriander
2 tsp ground cumin
2 tsp turmeric
1 tsp ground ginger
1 can diced tomatoes
salt and pepper
cilantro
lemon

Instructions:
In your dutch oven or large saucepan, heat the oil then add onion and cook over medium heat until softened.  Add sweet potatoes and cook for another 5 minutes, stirring often.   Add minced ginger and garlic, stir and reduce heat to low.
Add lentils and spices, stir to completely incorporate. Add tomatoes and about 5 cups of water.  Increase heat until mixture is boiling then reduce heat to a low simmer.  Cook, stirring often, until lentils and potatoes are very soft. Approximately 30 minutes.
Season with salt and pepper to taste and whisk the mixture to combine.  Cook for about another 10 minutes. 
Once plated, top with squeezed lemon and chopped cilantro.