Italian Tofu Pasta Salad

This inexpensive pasta recipe is great eaten hot or cold, great for packing lunches at work, and is great for the body too! With its Italian flavors and fresh dressing, this is delicious on the first day and becomes more delicious on day two!



8 oz whole wheat penne pasta               

1 tomato

8 oz extra-firm tofu

1 yellow squash

1 zucchini

1 carrot

1 cup mushrooms


1/2 cup balsamic vinegar

1/4 cup extra virgin olive oil

1 tablespoon dried garlic powder

1 tablespoon fresh basil

1/4 teaspoon salt

1/4 teaspoon pepper


Cook pasta according to package instructions. Upon completion, drain and rinse under cold water until cool. Set aside in a large work bowl. Rinse and drain tofu. Cut into 1/2-inch cubes. Shred squash, zucchini and carrot. Add grated squash, zucchini and carrot together in a separate work bowl. Slice mushrooms and dice tomato, then add to vegetable mixture and toss. Add tofu. In a small bowl, mix oil, balsamic vinegar, basil, garlic powder, salt and pepper, then whisk. Toss dressing with pasta, add vegetables, toss again and serve.

Serving: 4 servings

Nutrition Facts per Serving: 430 calories, 16.2 g protein, 52.9 g carbohydrates, 18.4 g fat, 3.7 g fiber

Holiday Treats Recipes

Here are ways to get some nutrients in your holiday treats with the use of dried fruits, nuts, spices, whole-grain cereals and even chocolate. Fruits and nuts are rich in antioxidants; cinnamon suppresses blood sugar spikes; chocolate may help your heart and your mood.

Peanut Butter Clusters

10 ounces Peanut Butter Chips
1/2 cup dry-roasted, unsalted peanuts
1/2 cup regular oats, uncooked
1/2 cup raisins
1 teaspoon cinnamon

Microwave chips in a bowl on high power until melted, about 1-1/2 minutes. Stir. Add remaining ingredients; mix thoroughly. Using your hands, firmly roll into 1-inch balls. Cool.

Serving: 3 dozen balls

Nutrition Facts per Ball: 64 calories, 2 g protein, 7 g carbohydrates, 3 g fat


Orange Fruit Nut Truffles

1-1/2 cup walnuts
1 cup orange-essence dried plums (prunes)
1/2 cup dried cranberries
1/2 cup chocolate-covered raisins (or plain raisins if preferred)
1 teaspoon cinnamon
1/4 teaspoon ground ginger
1 teaspoon vanilla extract

In a food processor with the knife blade, blend all ingredients until a dough-like ball forms. Using your hands, roll into 1-inch balls. Optional: Top each with a walnut piece.

Serving: 3 dozen balls

Nutrition Facts per Ball: 62 calories, 1 g protein, 8 g carbohydrates, 3 g fat, 1 g fiber


Mint Chocolate Clusters

1 cup semisweet chocolate chips
1 teaspoon mint extract
½ cup pecan pieces
2/3 cup Cherrios
1/3 cup M & M’s mini baking bits (or raisins)


Microwave chocolate chips in a bowl on high power until melted, about two minutes. Stir in mint. Thoroughly stir in remaining ingredients. Using a teaspoon, drop 1-1/2 inch pieces on wax paper. Cool.

Serving: 2 dozen pieces

Nutrition Facts per Serving: 68 calories, 1 g protein, 7 g carbohydrates, 4 g fat, 1 g fiber

Vegetable Frittata

This fresh-flavored baked egg dish with colorful vegetables satisfies at breakfast or brunch. Great to make on weekends when you have all the time in the morning and you don’t have to rush out of your home to go to work. 


  • 1 1/2 pounds of asparagus, cut into 1-inch pieces                           
  • 1 medium sweet yellow pepper, cut into 1/4 inch wide strips                    
  • 1/3 cup chopped onion
  • 1 small zucchini, halved lengthwise and cut into 1/4 inch slices
  • 10 slightly beaten eggs
  • 1 cup skim milk
  • 2 tablespoon snipped fresh flat-leaf parsley
  • 1 1/4 teaspoon salt
  • 1/2 teaspoon black pepper


Prep Time: 30 mins                Bake: 35 mins                   Total Time: 65 mins

1. Set the oven at 350 degree F. Butter a 2-quart rectangular baking dish; set aside.

2. In a large saucepan bring about 1 inch water to boiling. Add asparagus, pepper strips, and onion. Bring just to boiling ; reduce heat slightly. Cover and boil about 1 minute or until vegetables are crisp-tender. Drain well. Stir zucchini into vegetable mixture; spread vegetables evenly in prepared baking dish.

3. In a large bowl combine eggs, mil, parsley, salt and black pepper. Pour over vegetables in baking dish. Bake, uncovered, in 350 degrees over about 35 minutes or until a knife inserted near the center comes out clean. Let stand for 10 minutes before serving.

Serving: 8 servings

Nutrition Facts per Serving: 130 calories, 7 g total fat, 7 g carbohydrates, 10 g protein, 1 g fiber

Pumpkin Protein Bar Recipe

There are plenty of reasons to make your own protein bars. First, it’s economical! You’ll save a lot of money, particularly if you have a habit of buying single bars one a time. Even better, you can customize your bars to your taste preferences, avoid any allergens, and leave out ingredients you don’t want. You can make a bar with high quality protein, whole grains, real nuts or fruit, flaxseeds, whichever sweetener you prefer, and skip all the preservatives and fortifications that you may not need or want in your snack. Plus, they taste awesome if you have a good recipe! You can also cut the bars into different sizes, depending on how substantial a meal/snack you want the bar to be. Here is one good recipe you can try.


  • 4 ounces vanilla protein powder                                               
  • 2 1/4 ounces oat bran
  • 2 3/4 ounces whole wheat flour
  • 3/4 ounce toasted wheat germ
  • 1/2 teaspoon kosher salt
  • 2 tablespoons dark brown sugar
  • 8 ounces soft silken tofu
  • 7 1/2 ounces canned pumpkin
  • 1/2 cup unsweetened applesauce
  • 1/2 cup unsweetened apple juice
  • 2 large eggs
  • cinnamon


Prep Time: 10 mins               Total Time: 45 mins

  1. Mix together protein powder, oat bran, wheat flour, wheat germ and salt. In a separate large bowl mix together: sugar, tofu, pumpkin, applesauce, apple juice, eggs, and cinnamon.
  2. Thoroughly combine the two mixtures. Mix in some dried fruit if you wish.
  3. Spread batter into a well greased 9×13-inch baking dish. Bake for 35 minutes at 350°F
  4. Cool completely and cut into 16 squares. Keep refrigerated.

Serving: 16 Bars