Roasted Fennel and Spring Vegetable Salad

Someday I'm going to write a book called 101 Ways to Make Tacos because tacos are what we have for dinner. Seriously. Every. Single. Night.

Okay, maybe not every single night, but certainly most weeknights. At this point, my partner has basically stopped asking what's for dinner because it's obvious: beans and something else that's going to go inside of corn tortillas. Any questions?

Someday I'm also going to write a book called 101 Ways to Make A Salad because salads are what I have for lunch practically every single weekday.

The key to making a good salad is this: it has to have a good protein source (I usually opt for beans or lentils), a variety of vegetables with complimentary flavors and textures, and a good dressing. For most salads, I usually dress the leaves in a little plain balsamic vinegar, but the classic balsamic vinegar and olive oil mix is fabulous for almost any salad.

And if you eat an oil-free diet, subbing avocado in for oil is a fabulous way to still enjoy a creamy dressing. This sweet and tangy mango salad dressing and this jalapeno avocado lime dressing are great oil-free options.

My personal challenge to enjoying salads is that I don't typically crave raw veggies because Seattle is cold most of the year. However, I can get around this by roasting vegetables and adding them (while still warm) to a bed of cold greens. This salad is my newest favorite and it's a fabulous meal during these cold, drizzly days of spring.

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Leek and Asparagus Stir-Fry with Mushrooms

I learned a very important lesson recently.

You know those lessons that you'll never forget because they were so embarrassing to learn?  Yep, it was one of those.

Lucky for you that I'm going to share it with you so that you will never have to learn this the hard way: when you are signing one of those slightly awkward cards being passed around your office (you know those cards from everyone for someone's birthday, departure, or a general congratulations, etc...), make sure to double check who the card is for.

I mean, you wouldn't want to be the one who wrote "best of luck at your new job!" to someone who's supposed to be getting a "congratulations" card for starting their family, would you?

That's just awkward. Don't be that person.

But, if you do happen to be that person, here are a few options:

Option #1: White it out. However, this only works if the card is white and those tricky Hallmark folks love those fun colors...

Option #2: Cover it up with stickers. Of course, that is assuming that you are an adult who happens to carry stickers around. Unfortunately, (or perhaps, fortunately), I'm not that person.

Option #3: Own it. Just admit that, yes, you are that person who wrote the weird message in someone's card and there is no taking it back now.

Ohh if only cards were as easy as stir-fries... 

See, with stir-fries, there are no mistakes, no awkwardness. You can always alter ingredients or change things up as needed. They're impossible to mess up. And they work for any occasion.

So, I guess the lesson I learned is really this: sign less cards and make more stir-fries. I think that's my new motto.

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Tempeh Tacos

One of the best status updates I've seen on Facebook lately was a friend who said that her dinner was cereal eaten out of a vase.  With a knife.

This is what moving does to people.

After my big move two weeks ago, my new kitchen is finally getting organized and feeling more put together.  My cats have started to settle as well and life is feeling a tad more calm.  Thank goodness.

My dinner remedy during times of chaos is always tacos.  And, if you're having an especially stressful week, it's tempeh tacos to the rescue.

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Back-To-School Specials

It's back-to-school season and I know you busy parents are busier than usual... lunches to pack, homework to help with, and a variety of after-school activities to chauffeur for. Here are my top 7 back-to-school recipes for little ones' lunches and easy go-to meals that the entire family will enjoy. Let's get to it!

Best After-School Snack: Banana and Seed Granola Bars

If you need help preventing some low-blood-sugar meltdowns, be sure to keep a batch of these handy. Kids will love picking out their favorite nuts and fruits to add in the bars and these are a perfect on-the-go breakfast for busy moms as well.


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Tempeh of the Sea

Things I love about summertime...

• The way my kitchen always smells like a juice bar
• Sleeping with the windows wide open
• Biting into cool, crisp watermelon slices
• Mock tuna salads

Things that drive me crazy about summer time...

• The way my kitchen is always swarming with fruit flies
• Waking to the sound of chirping birds at 5 am and my cat trying to rip out the screen in order to get to them
• Biting into mushy watermelon slices
• Running out of my favorite mock tuna salad

For someone that can't stand the thought of seafood or the smell of the ocean, I am oddly obsessed with mock tuna salads, especially in summer.  Every time I am at a new restaurant and see a mock tuna salad on the menu I have to try it.  My obsession finally got to the point where I knew it was time to make my own version so I could have it whenever I wanted.  And so I did.  

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Southwest Salad with Jalapeno Avocado Lime Dressing

It's time to kick off summer.  It's time to put your hair in a ponytail, pull out the beach towels, and get out in the sun.  It's time for watermelon slices, corn on the cob, and picnics.  I think this also means it's time for picnic foods... easy dishes that you can share with friends and family and quick go-to meals that you can pack for yourself regardless of where you are headed.  No matter what you are up to this summer, this salad fits the bill.  

We start with a hearty bed of fresh greens and top it with corn, ripe tomatoes, black beans, bell peppers, and a spicy-sweet jalapeno avocado lime dressing.  Flax seed crackers are completely optional, but they add a fun crunch and are perfect for easy and healthy snacks (goodbye tortilla chips!).  What are you waiting for?  Make this salad and get out there!

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Teriyaki Tempeh & Veggies

I think it's time that we talked tempeh.  Have you tried tempeh before?  In case you haven't or in case you have no idea what I am talking about, let me clue you in.  Tempeh is cooked and fermented soy beans that have had a bacteria starter added to them and then were held at 86 degrees for 24 - 36 hours.  Tempeh is a very digestible form of soy and is full of protein - making it a perfect entree in a vegetarian or vegan meal.  Tempeh has a very unique taste and I have often heard it described as "nutty," "earthy," or similar to the flavor of mushrooms.

Tempeh is best when marinated in a sauce to give it some flavor, especially if you are trying tempeh for the first time.  You can also steam tempeh before cooking and this will help cut down on the bitterness.  Most health food stores will carry tempeh ranging from plain to flavored and some brands even have tempeh with a mix of grains.  Tempeh will have a white layer and often dark spots as well.  This is completely normal and is part of the culturing process.  Since tempeh is made with soy, I highly recommend choosing organic because it ensures the soybeans were not genetically-modified.  Tempeh will most often come as a solid block and then you will be able to slice, chop, or grate it depending on your recipe.

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Raw Zucchini Pasta with Creamy Tomato Sauce

You can tell a lot about what's going on in my life by what's on my library queue.  I have this weird habit of getting fascinated by one particular subject and then reading everything I can about it until I get bored and find my next interest.  This year alone I've been through a gardening phase, a running phase, a preserving food phase, a cycling phase, a twitter phase (yes, there are books on it!), a vegan nutrition phase, and a writing phase. My newest phase?  Raw food.

With the weather warming up and longer days approaching, my body has been craving more cooling and fresh foods like salads, raw veggies, and raw soups.  The only problem with a lot of raw food recipes that I've seen is that they tend to be a tad labor-intensive and nut-based.  I really enjoy using nuts in recipes, but I wanted a recipe that was a bit on the lighter-side.

This week I set out to create an easy raw entree that is fresh, delicious, and can be prepared quickly.  I ended up with a hearty zucchini pasta dish covered with a light, creamy tomato sauce.  The best part?  This meal can be prepared in under 5 minutes!

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Whole Grain Quinoa & Lentil Wrap

Sometimes when I have a lot going on in my life I have a hard time sleeping.  I find myself staying up late and cleaning my kitchen pantry, scrubbing out cupboards, and organizing bulk goods into jars.  Even though I accomplish absolutely nothing related to what I am stressing about, nights like this somehow bring me back into balance.   I suppose spending some quality time to myself listening to Neil Diamond doesn't hurt.  Do you ever have nights like this?  Most likely... minus the Neil Diamond?

In one of my recent late-night cleaning episodes I stumbled upon a full jar of tricolor quinoa hiding in the back of my pantry.  It was definitely time to pull this out and put it to use!  The result?  A hearty whole-grain wrap with quinoa, lentils, and tahini sauce.  Perfect for lunch or a quick weekday dinner.

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My Top 5 Tips for Quick, Healthy & Incredibly Easy Meals

I have received a couple of emails from readers asking for tips on how to start cooking more meals from scratch in their kitchen.  I think one of the most intimdating factors for most folks is thinking that cooking from scratch is going to be a huge amount of time.  I won't lie, you will have to devote some time to meal planning, grocery shopping, and basic kitchen prep work.  But, once you stock your kitchen up with some basics and learn a few quick go-to meals for easy breakfasts, lunches, and dinners, cooking from scratch will hardly seem intimidating!  Here are my top tips for making quick, healthy, and easy meals at home.  Whether you are a kitchen newbie or an experienced home chef, hopefully this will inspire and enlighten you!

1. Keep a well-stocked pantry of grains

If you are new to cooking or are hoping to start preparing more meals at home, then cooking your own grains is an easy place to start.  Go to the bulk bins at your local health foods store and stock up on some basics.  I always keep brown rice, red and white quinoa, spelt berries, millet, rolled oats, and brown rice pasta on hand.  Some grains take longer to cook than others (e.g. brown rice), which is why it is important to have a variety so that you can easily prepare something in 15 - 20 minutes (e.g. quinoa) if you don't have much time. 

Grains are great for quick dinner items like thai quinoa salad, kimchi fried rice, millet and aduki bean salad, spicy tofu and spelt berries salad, pineapple fried quinoa, or simple rice and beans.  Every Sunday evening I make a batch of brown rice and/or quinoa for the week.  Having grains already prepared for the week makes weeknight dinner assembly a snap!

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15-Minute Mini Veggie Pizzas

Let's get real for a moment, shall we?  After several failed attempts over the past few months, I have come to accept that I cannot make a pizza crust from scratch to save my life.  And if we allow ourselves to get even more real... who wants to make a pizza crust from scratch anyways when my local natural foods store sells perfectly awesome whole-grain flatbreads?  Especially when these perfectly awesome whole-grain flatbreads look mighty cute as the crust for mini pizzas.

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Quick Meals for Busy, Healthy Living

Right now I am working on practicing compassion with myself.  Last week ended up being a much harder and busier week than anticipated with some really energy-draining situations.  Weeks like that are my least favorite kind.  So instead of mentally beating myself up for feeling exhausted and low, I'm learning how to let myself just be and taking care of myself along the way.

Now that I am back in school and am balancing my education with a full-time job, blogging, starting my own business, and trying to have a healthy, well-balanced life outside of these things I find myself feeling a little overwhelmed at the moment.  That's especially why lots of deep breathing, restful sleep, and practicing compassion with myself is vital right now.

What do you do when you feel overwhelmed in your life?  I thought it might be fun to share my top tips for surviving the busy times in life and I'd love to hear yours.  :)

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Asian Sesame Salad For One

Have you ever found yourself in a funk where you don't want to do... anything?

Where you just want to blow off all of your responsibilities and watch TV?  That's totally the adult thing to do anyway, right?

I've been avoiding my cycling training, paying my bills, doing my laundry, and weeding my garden for far too long now.  I've even been avoiding my runs for my Couch-To-5k program.  And I'm only in week one. How pathetic is that?

I finally kicked my butt off the couch yesterday and did a 33 mile bike ride.  I'd like to say that it made me feel better, but it actually made me want to avoid everything more.  I'm officially on strike.

However, I might have found the cure:  I can be bribed with food.  If I am promised food, and great food at that, then I can be bribed to pay my bills, do my laundry, and complete my first 30-minute run.  It's a start.

Maybe not everyone wants to be bribed with a salad, but I do.  Especially when that salad contains cashews, green onions, edamame, and a creamy Asian dressing.  Count me in.  If I had avocado and cucumber on hand you can bet those would have made it in here too.

The key to bribing yourself with food is that you have to make it all about you.  I fixed my dinner, poured myself some sparkling water with fresh lemon, and sat down with a nice plate and a cloth napkin.  Even though it was just a salad and just for me, it was a fancy pants dinner.  And apparently that's what it takes to get me through the day.  Lesson learned:  when the going gets tough, the tough gets bribed with food.

Asian Sesame Salad For One

2.5 cups mixed greens

1 carrot, grated

1 green onion, chopped

small handful of cilantro, chopped

1/4 cup cashews

1/2 cup edamame

1/2 cucumber, grated (optional)

1/4 avocado, sliced (optional)

sprinkle of sesame seeds

freshly grated black pepper to taste

Dressing:

1 teaspoon rice vinegar

1 teaspoon extra virgin olive oil

1 teaspoon agave syrup

1/2 teaspoon sesame oil

1 teaspoon tahini

Mix ingredients together.  Toss with your greens. 

Springtime Fiddleheads

Fiddleheads. 

That's right, I said fiddleheads.  Ever heard of 'em?  I hadn't either until a couple of weeks ago when I learned that you can eat young ferns.  No way?!  Way.

Fiddleheads are the tightly coiled beginnings of new ostrich ferns.  They aren't around for very long so if you're interested in trying them, you'd better get to it before it's too late.  They typically grow low to the ground in wet areas and begin to pop up when temperatures start rising in spring.  (Since some fern varieties are toxic, only forage for them if you know how to correctly identify them.)  I was lucky enough to find them this past weekend at the farmer's market.

They have a similar texture to asparagus, but a taste all of their own.  When steamed they become a bit bitter, but boiling helps bring out their sweet flavor. They are also full of antioxidants and omega-3 fatty acids.  Who knew all those nutrients could be packed into one little fern! 

To prepare your fiddleheads, begin by washing them thoroughly to remove any grit.  Snip off the brown ends and store in water until using.  I opted for a simple recipe with balsamic vinegar, but they can be used in place of broccoli or asparagus in any recipe or even used in place of basil in pesto. The possibilities are endless!  What fiddlehead recipes have you tried?

Fiddleheads with Balsamic Vinegar
Serves 2

1 tablespoon olive oil
1/2 yellow onion, sliced into halfmoons
2 garlic cloves, minced
1/2 pound of fiddleheads, washed and ends trimmed
2 tablespoons balsamic vinegar
freshly ground sea salt and black pepper

Add one tablespoon of olive oil to a pan over medium heat.  Add the onion slices and saute for 5 minutes or until onions are translucent.  Add garlic and saute for an additional minute. 

Meanwhile, boil fiddleheads for about 5 minutes, or just until tender.  Drain, then add to the pan with the onions and garlic.  Saute for another 2-3 minutes, until fiddleheads are tender but not mushy.  Add the balsamic vinegar.  Top with sea salt and black pepper to taste.

Roasted Broccoli with Sesame Miso Dressing

Sometime soon I plan to stop talking about this. But until then you'll just have to hear about it.  I mean, I have to tell somebody and everyone else in my life is sick of hearing it.  Guess who got to meet Brandi Carlile this week.

Yep, that would be me.

If you don't know who Brandi Carlile is that has to change right now.  She's an amazing singer/songwriter originally from the Seattle area.  If you haven't heard her music before you need to.  Seriously.  Like right now.  Her new album will also be released on May 3rd and she's performing at a bunch of places around Seattle to celebrate.  Check out her website for more details.    

So here's where I'm going to geek out about this again.  I've been a huge fan of hers for years and have always told people that one day I planned to meet her.  I didn't know how, but I knew it would happen.

The nonprofit organization I used to work for had their annual fundraising event this week and through some of their connections they were able to get Brandi Carlile to perform at their auction.  Their event manager, quite aware of my obsession, texted me as soon as Brandi was confirmed.  Apparently I was the first person to be notified.  I'm just that cool.

And the rest is history.  They had an amazing event and raised over $345,000 to benefit women and girls in the Seattle area.  Brandi gave an awesome performance.  And, at the end of the night, I got to meet her.  And she hugged me.  Twice.  Just sayin.

So, how does roasted broccoli relate to Brandi Carlile?  Quite frankly, it doesn't.  But I figured I had to move on from gushing about her eventually so I might as well follow it with something that you're interested in.

Do you like broccoli?  No?  Hmm, then maybe I should just keep talking about Brandi.

Even if you're not a big broccoli fan, I have a feeling you might like this recipe.  The salty and sweet combination from the miso and agave bring out the best of broccoli's qualities.  Roasting it adds a nice flavor as well, but you could easily steam it instead.  If you wanted, you could even eat the broccoli raw and use the sauce for dipping.

Do you eat your broccoli stalks?  If you don't, you're missing out.  Broccoli florets are great, but I think the stalks are sweeter and even more delicious.  To use them in this recipe, cut the florets from the stalk then simply peel or chop off the outer tough layer of the stalk.  Chop the peeled stalk into pieces and roast with the florets.  They are also delicious raw so I wouldn't blame you if they never even made it to the oven.

Roasted Broccoli with Sesame Miso Sauce
Serves 6

6 cups broccoli florets and stems, chopped
4 Tablespoons white miso paste
2 Tablespoon agave syrup
2 Tablespoon rice vinegar
4 Tablespoons water
3 Tablespoons sesame seeds for topping

Preheat oven to 425 degrees.  Lay broccoli flat on a sheet pan and roast for 20 minutes, turning at least once.
Mix miso paste, agave, rice vinegar, and water together.  When broccoli has finished roasting, either drizzle or toss dressing with the broccoli.  Top with a sprinkling of sesame seeds.

Spicy Tempeh Burritos with Cabbage and Fennel Slaw

There is nothing I dread more than shopping for jeans.  No, really.

I don't mind shopping for other things, but I definitely have a jeans-specific phobia.  Come on, no one wants to spend hours in a tiny dressing room with fluorescent lighting to try on pair after pair of uncomfortable pants. As if that's not pleasant enough, there are mirrors in every direction forcing you to see yourself in every angle possible.  No thank you.

I made a goal for myself to buy some new jeans before the week is over.  I'm not quite sure that it's going to happen.  Especially since I keep distracting myself by making tempeh burritos instead.

It's taken me a couple of years to like tempeh, but now I love it. If you're new to fermented products like tempeh this is a great recipe because the seasoning masks the fermented flavor.  You can combine the seasoned tempeh with your favorite burrito fillings or use the cabbage and fennel slaw.  I personally like the tangy and spicy combination of the two.  Whether you're looking to avoid an unpleasant task or just hungry, this one's for you.

Spicy Tempeh Burritos with Cabbage and Fennel Slaw
Serves 4-6.

Cabbage and Fennel Slaw:
1 fennel bulb
1/2 head of red cabbage
1 Tbs seasoned rice vinegar
1 Tbs apple cider vinegar

Finely shred the cabbage and fennel.  Toss with the rice vinegar and apple cider vinegar.  For best results, let it sit overnight, mixing at least once to make sure the fennel and cabbage are well-coated.

Two 8 oz packages of tempeh, roughly chopped
1 Tbs soy sauce
1 Tbs olive oil
1 package of whole-wheat or flour tortillas (you can use corn tortillas if you're gluten-free)
Salt and pepper to taste
2 tomatoes, chopped
cilantro for garnish

Seasoning:
2 tsp ground cumin
2 tsp paprika
1 tsp garlic powder
1/4 tsp cayenne (or to taste)
salt and pepper to taste

Add the oil to a pan over medium heat.  Add your tempeh and soy sauce.  Saute for about 5 - 10 minutes, stirring occasionally until the tempeh is starting to brown.  Remove from heat and toss with your seasoning mix.

You can warm the tortillas first or use them cold.  Divide the tempeh evenly amongst the burritos.  Add your the cabbage and fennel slaw (if using), the tomatoes, cilantro, and salt and pepper to taste.  Roll and serve.

Chana Masala

Ashley and I survived a trip to IKEA over the weekend.  And survived is not an exaggeration.  We made it through the entire store without getting into an argument.  I think we deserve a medal.  I don't know what it is about that place, but we somehow usually end up in a squabble - minor or major - by the end of the trip. 

I think IKEA is actually a lab where they study couple compatibility.  In fact, that's probably where John Gottman does his research.  It's a perfect setting.  It's crowded and chaotic.  Couples have to work through problem solving ("No, that won't fit in our place.  Unless we throw out your ugly chair..."), communication ("I really hate that lamp you just put in the basket."), negotiation ("Okay, you can keep the chair if you put back that lamp."), and finances ("Um, how did we just spend $400?!").  If you can make it through that place on good terms, you're good for life.

It also helps to come home to a nice dinner together.  You know, after you lug all that furniture up two flights of stairs into your apartment while not tripping over your cat.  And then assembling everything using only an allen wrench. Even when the directions call for a drill. 

Chana masala is the perfect fix in a situation like this.  It's not only quick and easy to make, but it's delicious, healthy, and very filling.  Plus, who doesn't love garbanzo beans smothered in a spicy tomato sauce?  That's definitely worth a trip to IKEA - fight or no fight.

Chana Masala

Adapted from Food.com
Serves 6.

1 Tbs vegetable oil
2 medium yellow onions, finely diced
4 garlic cloves, peeled and minced
1/2 tsp fresh ginger, minced
1 tsp ground coriander
3 tsp ground cumin
dash of cayenne pepper
1 tsp ground turmeric
1 - 12 oz can of crushed tomatoes
1 cup vegetable broth (or water)
4 cups cooked chickpeas (or 2 cans, rinsed and drained)
2 tsp paprika
1 tsp garam masala
freshly-ground sea salt to taste
1/2 lemon, juiced

Heat oil in a large skillet over medium heat.  Add the onions and saute for 3 minutes.  Add the garlic and saute for two more minutes.  Turn the heat to medium-low and add the cumin, coriander, cayenne pepper, ginger, and turmeric.  Stir for a few minutes, then add the can of tomatoes (with liquid). Cook for a few minutes, then add the chickpeas and broth (or water).

Add the paprika, garam masala, sea salt, and lemon juice.  Cover, and let simmer for 15 - 20 minutes.

Roasted Cauliflower with Rosemary and Garlic

How was your day?  In our house, today was one of those really relaxing Sundays. There were no plans made, no schedules to adhere to, just the flow of the day.  

I spent my morning at the gym, made a quick stop by PCC on the way home, and then spent most of the  afternoon in the kitchen.  Ashley spent the day reading on the couch.  The cat had a great afternoon napping in the sun.  The laundry got done.  And some really beautiful cauliflower even got roasted for dinner.  It was a great day.  

Roasted Cauliflower with Rosemary and Garlic

2 large heads of cauliflower

1 Tbs olive oil

2 garlic cloves, minced

1 Tbs fresh lemon juice

a few springs of fresh rosemary, crushed

freshly-ground course sea salt and black pepper to taste

Preheat oven to 400°F.  Mix the olive oil, garlic, and lemon juice together.  Cut the cauliflower into florets and rub with the olive oil mixture.  Place on a sheet pan in a single layer.

Let roast for 20 - 25 minutes, turning as necessary, until the tops are beginning to brown.  Remove from oven and sprinkle with the rosemary, sea salt, and pepper.

Spicy Tofu and Spelt Berries

I guess it's about time we talk about it.  I mean, it's right around the corner and those red hearts everywhere are pretty hard to miss.  Valentine's Day, anyone?

There's the crowd that celebrates it all crazy-like.  Sending roses to their loved ones, themselves, and their dog.  Then there's the group that gets angry about this holiday.  You know, the ones who listen to Alanis Morissette's "You Oughtta Know" on repeat and burn photos.  Not that I would know, or anything.

In recent years though I've met more people that celebrate Valentine's Day in moderation.  Doing small, sweet gestures for others or themselves.  I like the simplicity in that.

Speaking of simplicity, I've been trying to incorporate different grains into my diet lately.  Spelt berries are one of my favorites and they seem to be popping up everywhere. They're a little hard to describe to someone who's never had them before.  The best I can say is they're similar to brown rice, but with a nuttier taste and and chewier texture. You can find them in the bulk section of most health food stores. 

This salad is inspired by the one that's served in the deli at PCC Natural Markets and it's curbed my hunger many times.  This recipe makes a batch for 6 which always leaves me with plenty of leftovers for lunch.  If all goes as planned, this might even end up as my Valentine's Day dinner.  Delicious, healthy, and super simple.  Just the way I like it. 

 Spicy Tofu and Spelt Berries
From PCC Natural Markets and adapted from the Veg-Feasting Cookbook

Serves 6.

1/4 cup tamari
1/4 cup toasted sesame oil
1/3 cup olive oil
2 Tbs rice vinegar
1 Tbs apple cider vinegar
1 Tbs grated fresh ginger
3 garlic cloves, minced
2 blocks of firm tofu, cut into cubes
1.5 cups spelt berries
1/4 head of purple cabbage, shredded
1 red bell pepper, julienned
2 carrots, grated
3 green onions, chopped
3 Tbs fresh parsley
cayenne pepper to taste
sea salt and freshly ground pepper to taste

I like to press the tofu beforehand to make it firmer and drain some of the watery liquid.  I usually place it on a plate and put another plate on top of it with some weight on it (a few cookbooks stacked up always seem to work nicely).  Let the tofu drain for about 30 minutes.

Heat oven to 350 degrees F.  In a medium bowl, whisk together the tamari, sesame oil, olive oil, rice vinegar, cayenne, ginger, and garlic to make a sauce.  Place the tofu cubes in a 9x13-inch casserole dish, pour half the sauce over the tofu, and bake for 20 minutes, then let cool.

Meanwhile, bring 4 cups of water to a boil in a large saucepan, add the spelt berries, stir, cover, and simmer until tender, about 45 minutes.  Drain the berries, then place them in a large bowl and toss with the remaining sauce.  Add the cooled tofu, then add the cabbage, carrot, parsley, green onions, and salt and pepper to taste.

Vegetable Juice 101

There is a ton of information out there about the benefits of drinking fresh vegetable juice.  Not only does it give you added vitamins that are easier for your body to absorb, but it aids in digestion, increases your body's immunity, and adds more vegetables to your diet.  I know from personal experience that I feel more energized and healthy when I drink fresh juice on a regular basis.  It also helps curb sugar cravings!

Juicing is very easy once you understand the basics, but it can be a little intimidating for those just getting started.  Hopefully this tutorial will inspire you to start making fresh juice on your own!

#1: The Juicer
There are a lot of different models out there, but you don't have to spend a ton of money to get a decent juicer.  I purchased Jack LaLanne's Power Juicer in 2008 and it still works great.  This is a great beginner model --very easy to use, easy to clean, and easy to find available online or in stores.

You want to find a model that only has a few parts (thus, quick and easy to clean) and with a wide chute that will allow to you insert different kinds of fruits and vegetables.  I would also recommend investing in a model that has a splash guard in the front (mine does not).  This keeps the juice from splashing you as it squirts out, and if you plan on juicing red beets it is definitely worth the investment.

#2: What to Juice?
Now that you have the juicer, what do you want to juice?  Primarily fruit juice?  Mostly vegetable juice?  I highly recommend a combination juice of fruit and vegetables to get started.  As you get used to drinking fresh juice, then you can increase the vegetables and decease the fruit.  Once you start experimenting, you can discover tasty combinations of your own.  Here are some of my favorite fruits and veggies to juice: 
 

Celery 
Lettuce
Carrots
Cucumber
Fennel
Kale
Beets
Garlic
Ginger
Lemon
Oranges
Grapefruit
Apple
Pear

#3: Tips and Tricks
Always wash your fruits and vegetables before juicing and use organic produce whenever possible.  The fresher your produce is, the fresher your juice will taste and the more vitamins and nutrients you will get from it.


When juicing, make sure you don't overstuff the chute or veggies can get stuck.  Push items through slowly using the pusher.  Items with a bitter or thick peel should be peeled (e.g. lemon, oranges, limes, melons, etc), but thin and juicy peels are okay (e.g. apples).  When juicing leafy items like lettuce or kale, it will juice better when the leaves are tightly balled up and sandwiched between other fruits and vegetables.  I usually alternate kale or lettuce leaves with beets, lemon, carrots, or apple slices. 

 
#4: Drink Up!
Now you've succeeded in making a tasty, healthy juice for yourself!  Always drink juice immediately because it is at its peak when it is fresh.  The longer it sits, the more the vitamins begin to lose their potency.

However, you don't want to chug it!  It is best to swish the juice around in your mouth or "chew" it because this helps it mix with your saliva and aids in better digestion and absorption of the nutrients.  I know it sounds a little weird, but it makes a difference.

If you want to get some of the health benefits of fresh juice without committing to a juicer of your own, you can find a local juice bar in your area instead.  Just note that it is more cost-efficient to purchase your own juicer and produce if you plan to consume fresh juice on a regular basis.  



Basic Juice Recipe
Makes 12 ounces

3 stalks celery
1 lemon, peeled
1/2 apple, sliced
3 carrots
1/2 fennel bulb
4 kale leaves
1 small piece of ginger