I’ve been meaning to share some super easy vegetarian recipes that have been contributed by Shaila fitness clients. Since they’re contributed by people just like you, you know that they’re easy recipes made by busy people. They’re also vegetarian, low-calorie, and tasty!
Let’s get to work!
Easy Vegetarian Tofu Curry
Ingredients:
Trader Joe’s Organic Tofu (1 box – 15 oz)
Onion – 1 medium
Bell Pepper – 1 medium
1 small box of Mushrooms
Pineapples – 1 cup (Dole tidbits work great!)
Seasoning:
1.5 TBSP Soy Sauce
2/3 TBSPs Sriracha Chili Sauce
Cracked Pepper to taste
Salt to taste
1 TBSP Agave Nectar or Honey
Warm Water
Preparation:
Dice tofu, and saute in non-stick pan, until golden brown. Mix Soy Sauce, Sriracha, Agave Nectar, and water together. Pour solution over golden brown tofu, sprinkle on salt and pepper to taste.
Cover and let the tofu soak up the seasoning (this will ensure that the tofu tastes good, and doesn’t have the chalky taste).
Dice onions, peppers, and mushrooms. In a separate pan, sautee onions first, and add bell peppers after onions have turned translucent. Add mushrooms after bell pepper is tender, then add pineapples. Transfer vegetables to tofu pan and mix together. Add a little more water if needed (This isn’t supposed to be soupy, a little liquid is okay). Add more salt and/or cracked pepper as needed.
(Contributed by K. Biyani)
Easy “Quest” Style Protein Bars
A client of mine travels frequently and I knew she was quite creative in the kitchen. She told me she was making a homemade version of the very popular Quest Bar for a fraction of the cost. When I asked her how, she sent me the information on how to make them at home. The Vitafiber you will need can be ordered here and Shellie recommends Dymatize Iso Whey Gourmet Chocolate works the best for the recipe mentioned in the video.
According to her, the casein protein doesn’t stick together as well as the whey. For variety, she mixes in single serving snack packs of Oreos, Chocolate Chips Ahoy, and Nutter Butters and uses half a package for one protein bar. Her young teenage daugther likes them too, and takes them to school in place of pre-packaged snack bars.
(Contributed by S. Silva)
Easy Vegetarian Miso Soup with Mushrooms
All the ingredients purchased in the picture below can be purchased at places like HEB, Central Market, Sprouts, and Whole Foods.
Makes 6 servings
5 cups vegetable broth
1 ounce dried shiitake mushrooms
1/2 pound firm tofu, cut into 1/4-inch cubes
1 sheet nori, cut into 1-inch squares
2 – 3 teaspoons grated fresh ginger
2 cups small broccoli florets
1 cup julienned or grated carrot
3 – 4 tablespoons white miso
Pour the broth into a large pot, bring to a boil, then remove from the heat. Add the mushrooms, cover, and let stand for 20 minutes, or until the mushrooms have softened. Remove the mushrooms from the broth with a slotted spoon. Cut off and discard the mushroom stems. Thinly slice the caps and set aside.
Add the tofu, nori, and ginger to the broth. Bring to a simmer and cook for 3 minutes. Add the mushrooms, broccoli, and carrot. Cover and simmer for 1 minute, just until the broccoli turns bright green. Transfer 1 cup of the broth to a measuring cup and stir in the miso with a fork until it is completely dissolved. Pour the dissolved miso into the soup and stir until it is well incorporated.
Stored in a covered container in the refrigerator, Miso Soup with Shiitake Mushrooms will keep for up to 3 days.
Note: Do not boil the soup after the miso has been added.
Per serving
Calories: 92, Fat: 2.8g, Protein: 6.5 , Carbohydrates: 12.8g, Fiber: 2.8 g
(Disclaimer: I did not create this recipe! It was made by a visiting family member who sourced it from The Survivor’s Handbook: Eating Right for Cancer Survival by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.).
All I know was that it tasted good!
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