Tofu Steak

Yield: 4


  • Avocado oil
  • Tofu


  1. Cut a 1 pound block of tofu into half across the wide length. Then cut to half thickness. You should end up with 4 blocks, each about 2" x 3" and about 1/2 to 3/4" thick.
  2. Lay the blocks on a few paper towels and press them for a few minutes with a weighted plate or bowl.
  3. Then, add 1 teaspoon avocado oil or other high heat oil to a small skillet. Sprinkle 'Chicken Rub' on the tofu and place herb side up in the skillet. Cook until golden then flip and cook several minutes more. Remove from the heat and nestle up to the Stir-fried Bok Choy, grab a fork and enjoy.


Cod de Provence

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Yield: 2

This evening I experimented with cod, peas, spinach, mushrooms and quinoa, it turned out pretty yummy. So here's what I did.


  • 1 T avocado oil
  • 1/4 cup minced onion
  • 4 small/medium portabella mushrooms, sliced
  • 8 grape tomatoes, quartered
  • 1/4 c minced roasted red pepper ( I get these in a jar at Trader Joe's)
  • 2 tsp butter
  • 2 pieces wild caught cod, skinless
  • 1 tsp 'herbs de Provence'
  • pinch crushed red pepper
  • 1/2 tsp black pepper
  • two handfuls of baby spinach leaves - arrange on two plates
  • 1 cup quinoa - cooked
  • 1/2 cup sprouts (I have a broccoli/radish mix I sprout at home)
  • Salt to taste


  1. Put avocado oil, onion, and mushrooms in a large skillet, on medium heat. Stir around from time to time as they slightly brown. Add the butter to the skillet. Place the fish in the skillet, sprinkle with half of the herbs de Provence. Cover and let cook for a couple minutes.
  2. Meanwhile, prepare the peas by steaming them, or add frozen peas to boiling water, return to a boil and turn off the heat.
  3. Return to the skillet, add the chopped up tomatoes and roasted red pepper. Pile some of the mushrooms and onion on top of the cod. Add the hot peas. Sprinkle the remaining herbs de Provence, add the crushed red pepper and black pepper. Cover, reduce heat to low, let simmer a few minutes, until the cod is done. Cod is done when it is no longer translucent, and is easily flaked with a fork.
  4. Divide the spinach between 2 plates. Divide the quinoa, sprinkle it on the spinach. Divide the sprouts and place them on the side of the spinach. Dish out the cod fillet, placing it on top of the quinoa, then cover it all with the veggies remaining in the pan. Drizzle the pan juices over all and serve. Yum!


I used left-over quinoa. If you don't have leftover, cook up 2 servings, use some broth in the water to make it more flavorful. Did you know quinoa has a natural 'covering' on it, a saponin, which causes it to taste bitter? This protects the seeds from being eaten by birds and other critters. If you wash the quinoa before cooking, they taste much sweeter. An alternative is to soak and sprout the quinoa and then you can eat it raw! To follow this method, wash and rinse the quinoa, and soak over night. In the morning rinse it then allow it to rest in the strainer on the counter top for several hours.