National Nutrition Month - Day 1: The Challenge

It's March! Spring is around the bend, there are glimmers of red and pink flowers in the landscape, small bouquets of asparagus available at the farmer's market, and I am charged up and ready to start blogging about things that bring me joy!

So upon initiation of National Nutrition Month daily blogging, I start with a challenge...

For the month of March I ask each of you to join me in dedicating one teeny tiny day of the week towards making healthier food choices. It's the March Meatless Mondays challenge! For those of you, like myself, that are already vegetarian, our challenge will be Vegan Wednesdays!

For those of you that would like to jump on the fruit and vegetable bandwagon, please comment. We can support each other with new exciting recipes, ideas, and favorite websites/blogs. I encourage you to get your families, spouses, friends on board as well. Oprah did, so can you! Have dinner parties in the middle of the week because...well, why not? Bust out your fine china If Mondays or Wednesdays don't work for you, pick another day of the week. But for the month of March, in the light of spring and fabulous produce in season, give yourself the gift of healthy yumminess in your tummy.

For bonus points - a full week or month of being vegetarian or vegan if you already don't eat meat. If you're already vegan, you win, you rock and you can help the rest of us (and share with me your favorite yogurt substitute because that is the sole reason I have a hard time being vegan).


Plant based diets have been scientifically shown to prevent and reverse heart disease, lower blood pressure, prevent and reverse diabetes, decrease the risk of cancer, help people lose weight in a sustainable healthy way, decrease risk of gallstones and kidney stones, and overall just make you feel better and more energetic overall! This does not have to be more expensive if you make smart choices. And can save you money in the grand scheme, when you calculate potential health care costs if you are not at your 100% on the healthometer. But that means good smart healthy choices, of food that looks like food. You can be a Coke and Fritos vegan, but that won't get you any health benefits. 

My personal challenge will be to share some vegetarian "chicken" nugget of information about nutrition or news on exciting things happening surrounding good food. Today's was the overall benefits of a plant based diet. We can go into details later. 


I will also share a Recipe of the Day to inspire rainbows on your plate and fireworks on your palate. 
Warning: my recipes often are void of real measurements because I like to play around with flavors and often make things up in the moment. I get excited. If you are new at the cooking thing, slow me down and I can be more detailed for you.


For you local birds I will offer an occasional Local Flavor, some local events and businesses that are all about good healthy food.


Recipe of the Day: Adobo Tofu with Mushrooms, Bok Choy and Pineapple

Ingredients

• 1/2 cup white wine vinegar
• 1/2 cup soy sauce
• 1/4 cup light brown sugar
• 2 cloves garlic, crushed
• 1/4-1/2 teaspoon crushed red pepper flakes
• 1 dried bay leaves
• 1 block firm tofu cut into 8 slabs
• 1 tablespoon oil (grapeseed, canola, or vegetable)
• 1 small package cut mushrooms (any type - I used baby portabella)
• 1 bunch bok choy finely chopped
• 1 cups low-sodium vegetable or mushroom broth
• 1 1/2 tablespoons arrowroot
• 1 tablespoons fresh lime juice (from 1 large limes)
• 1/2 cup fresh cut pineapple pieces or canned pineapple tidbits in pineapple juice (not syrup) drained (save the juice - it's yum!)
• Kosher salt and freshly ground black pepper
• 1 tablespoons chopped fresh parsley or cilantro
• Lime wedges

Directions

For the marinade: In a medium bowl, combine the vinegar, soy sauce, sugar, garlic, red pepper flakes, and bay leaves. Whisk until the sugar has dissolved.

Arrange the tofu slabs in a single layer in a glass baking dish. Pour the marinade over the tofu and refrigerate for 2 hours, turning the tofu over halfway through.

In a large high sided skillet or Dutch oven over medium heat, add 1 tablespoon of oil and wait until there is a shiny shimmer. Then add your cut mushrooms. Saute until mushrooms are well cooked (about 10 minutes). Then add bok choy and saute until tender. Then place the tofu and marinade in the skillet and add the broth. Bring the liquid to a boil over medium-high heat. Reduce the heat to a simmer and cook for 45 to 50 minutes, turning the tofu carefully every 20 minutes. Remove the tofu from the liquid and arrange on a serving platter. Discard the bay leaves and garlic cloves. Take 1/2 a cup of the remaining liquid and whisk the arrowroot and lime juice into it, then add to the skillet and bring the mixture to a boil. Add the pineapple at this time. Cook until the mixture thickens, about 2 minutes. Season with salt and pepper, to taste. Pour the sauce over the tofu or serve alongside as a dipping sauce. Sprinkle with chopped parsley or cilantro, if using, and garnish with lime wedges.

Local Flavor: Sweet & Raw Foods!

Time	Thursday, March 17 · 6:00pm - 7:30pm
Location	Healthy Home Market South End 2707 South Blvd. Charlotte, NC
More Info	Join our Award-Winning Raw Chefs, Rian & Ami, for another wonderful class on raw foods. This month's class focuses on sweet raw desserts & goodies! Going raw has many great health benefits! Our raw chefs will show you, step-by-step, how making raw delights can be fun and easy! $5 for the class, samples included! Call 704-522-8123 or RSVP online!