Favorite Packaged Sauces Part 1

Got your veggies? Got your protein? Are you about to cook with the same seasonings you added last week? Here are just two of my favorite packaged sauces you can find at your local grocery store.

 Favorite Sauces Part 1

I love these two sauces by Saffron Road.  I just lightly stir fry my vegetables (onions, green peppers, red peppers, broccoli, snap peas, and asparagus),  and add the sauce.  I find the Lemongrass sauce to be a little lighter on flavor and not as much sauce in proportion to the vegetables as the Tikka Masala, so I add a little vegetable stock, Thai basil and Thai Keffir Lime Leaves to give it a bit more flavor and depth.  The Tikka Masala sauce is fantastic as is and requires no additional seasonings.  Enjoy!

Lemongrass Basil Simmer Sauce with Vegetables

 Lemongrass Veggies and Tofu

Served with Roasted Tofu

Lemongrass Veggies and Tofu 2

Tikka Masala Sauce with Veggies

Tikka Masala Veggies

Tikka Masala Sauce Veggies with Lentil Brown Rice and Tofu

Tikka Masala Veggies with Tofu

Feed the wellness in you!

Quinoa and Tofu Mediterranean Bake

Quinoa and Tofu bake 4

 As I’ve stated in the past, I’m a fan of a dish that can go a long way but more importantly, never get tired of. I hadn’t made a quinoa dish in a while, so that immediately came to mind when considering a hearty meal that would give me a break from cooking every meal from scratch for a few days. This dish is a blend of simple nutritious ingredients and compliments all sources of protein. It is provides great levels of vitamins A and C, and Iron. What makes this ‘Mediterranean’, in my mind, is the addition of olives and feta. Also topped with Campari Tomatoes, it has the essence of the popular tomato used in many Italian dishes.

Most of the ingredients are cooked then blended in one pot before layering in a deep dish.

Quinoa and tofu bake 1

The quinoa mix (quinoa, spinach, roasted tomatoes, peppers, olives, feta) minus the tofu is the first layer, then top with roasted tofu.

Add another layer of the quinoa mix and repeat.  The final layer of quinoa is topped with sliced Campari tomatoes and feta.

Quinoa and Tofu bake 2

Quinoa and Tofu bake 3

Just delicious!

Feed the wellness in you!

Quinoa and Tofu Mediterranean Bake

Prep Time: 20 minutes

Cook Time: 30 minutes

Yield: 8

Serving Size: 1

Calories per serving: 240

Fat per serving: 11.9

Saturated fat per serving: 3

Carbs per serving: 21.6

Protein per serving: 13.8

Fiber per serving: 3.3

Sugar per serving: 2.8

Sodium per serving: 644.3


  • 1 c Quinoa (3 cups cooked)
  • 2 pkgs Extra Firm Tofu (32 oz)
  • 5 oz package of Baby Spinach
  • 1 - 15.5 oz can Diced Tomatoes with Basil and Garlic
  • 3/4 cup Kalamata Olives, chopped
  • 1 cup chopped mixed bell peppers
  • 1 cup Feta cheese crumbles
  • 3 cups Vegetable stock
  • 3 Campari tomatoes


  1. Sautee the mixed bell peppers, set aside.
  2. Cook 1 c of Quinoa in 3 cups vegetable stock
  3. After the Quinoa is cooked, while hot add the baby spinach, diced tomatoes, olives, mixed bell peppers and 3/4 cups of feta cheese. Mix well.
  4. Transfer to a deep 9x13 dish.
  5. Top with sliced Campari Tomatoes and the remaining feta cheese.
  6. Bake for 30 minutes.

Curry Tofu and Chickpeas

Curry Tofu and Chickpeas1 

Since starting this blog I stayed away from the inclusion of a tofu recipe thus far.  Despite preparing meals with tofu at least 2 days a week,  I figured a tofu dish would be expected on a vegetarian blog, very cliché and the obvious default.  I thought you would find it boring.   While chatting with some girlfriends recently they told me that although they eat tofu they never cook it because they didn’t know how.  They weren’t sure where to start and how to incorporate it into their lifestyles because they would if they could (they are not vegetarians). How many of you are struggling with cooking tofu?  If you don’t fall into this category and this post bores you, please return tomorrow!  But for those who are curious about how to prepare tofu, here’s the first of many tofu dishes, an easy Curry Tofu with Chickpeas.  I always have tofu and chickpeas in my pantry along with the required spices.  I am a first generation American, born to parents from the Caribbean so this style of cooking in this recipe is very natural for me to use.

Tofu dishes can be considered my ‘fast food’.  I regularly have it for breakfast, lunch or dinner.  It can be scrambled for breakfast, added to sandwiches and salads for lunch, used in an array of main and side dishes for dinner, and even in desserts.  The key to adding it to the dish is knowing the type of tofu to purchase depending on what you are making.  There are several different types of tofu – silken, firm, and extra-firm.  Silken is used for soft things like sauces or desserts; firm is best used in salads or things that don’t require a lot of manipulation like a wrap sandwich and extra firm would be used in stir fry’s, baked dishes or deep fried.  When eating out, do not be fooled by the inclusion of tofu in the dish as a healthier option.  It is often deep fried when it arrives so ask how it is prepared before ordering it.  If it is fried, just ask them not to.  It’s a quicker process for the chef to flash fry it than to dry the water out of it.

Tofu is packaged in a big block usually with water.

Tofu in white backround

What helps with  gaining the right consistency for your dish before cooking is to drain the water from the tofu.  I open the package, drain the water, slice the tofu, then wrap it with paper towels, changing at least twice.

Curry tofu 2

I then often bake for about 20 minutes at 350 degrees so it just gets a little firmer and slightly brown around the edges, as I did with this dish.  When I do bake it, I cube it before placing it on a cookie sheet lined with parchment paper.


With this base of tofu preparation, you can try tofu in various dishes.  Here’s the Curry Tofu and Chickpeas recipe which requires this type of prepping.  I hope you give it a try.  I served it over a plantain mash but I also do it with rice and peas –  it works with any starch you choose.  Use as a side dish with your protein of choice or as a main dish if you’re exploring the green life on that day.

Feed the wellness in you!

Curry Tofu and Chickpeas

Prep Time: 40 minutes

Cook Time: 40 minutes

Total Time: 1 hour, 20 minutes

Serving Size: 4

Curry lends itself to be customized for those who love it so pay attention to your spices, taste and adjust accordingly.


  • 2 pkgs extra firm tofu
  • 1.5 cans garbanzo beans
  • 2 tbl extra virgin olive oil
  • 1/3 red bell pepper, chopped
  • 1/3 green bell pepper, chopped
  • 1/2 red onion, sliced
  • 1 tsp curry powder (mild, medium or hot - your choice!)
  • 1 tsp minced ginger
  • 1 tbl minced garlic
  • Sea Salt
  • 2 - 3 cups vegetable stock
  • 3 tbl curry powder
  • 1 tsp onion powder
  • 1 tsp ground white pepper
  • 1/2 tsp cumin
  • 1/2 tsp turmeric
  • 1/4 cup scallions, chopped
  • 2 stems fresh thyme
  • 1 scotch bonnet or habanero pepper (optional)
  • 2 plum tomatoes, diced
  • cilantro


  1. Prep the tofu as described above.
  2. Saute the red bell pepper, green bell pepper, red onions, garlic, ginger, 1 tsp curry powder for 5 minutes on a medium heat. Turn to low.
  3. Add your tofu and mix well.
  4. Add 1 cup of vegetable stock along with your chick peas, tomato paste, curry powder, onion powder, ground white pepper, cumin, turmeric, 2 sprigs fresh thyme, scallions, 1 tsp of sea salt, habanero or scotch bonnet pepper.
  5. Cook on medium heat for 10 minutes, stirring periodically.
  6. Add the additional cup of vegetable stock as it thickens, then turn to low for 25 minutes.
  7. Add salt to taste.
  8. Add the diced tomatoes, mix, then let sit for 5 minutes.
  9. Remove the scotch bonnet or habanero before serving.
  10. Serve over your grains with cilantro on top.