it’s winter and you crave warmth & brightness

1 pkg firm tofu, cut into cubes
2 medium red potatoes, chopped
1 small bunch bok choy, chopped.
2 medium stalks of broccoli: peel off rough outer stalk, then chop stalk and flowers
2 cloves garlic, minced
1 1/2 teaspoons each tumeric and curry
1/2 t sea salt and green pepper to taste

Chop tofu into cubes. Using a large pot, saute tofu over medium-low heat in 2-3 T olive oil for 3-4 minutes, stirring well. Add garlic and spices, continue to saute for another 2-3 minutes. Remove from heat into large casserole dish with lid. Add another 2-3 T olive oil to frying pan and saute chopped red potatoes over medium heat for 3-5 minutes until lightly browned. Add 1/4 cup water, cover with lid, turn down heat and steam, checking frequently. Steam until not quite soft. Add salt and pepper, stir well.

Return cooked tofu to pot, stir to mix well with almost but not quite fully cooked potatoes. Add chopped broccoli (both flowers and stems) and chopped bok choy stems, check to ensure still some steaming liquid, cover and steam for 4 minutes. Add chopped bok choy leaves for final 2 minutes or so. Don’t overcook: potatoes should be soft but not mushy, broccoli and bok choy should be bright green and just barely soft.

Will store in a casserole dish with airtight lid for 5 days. Makes 6+ generous servings. Serve topped with raisins or currents for sweetness and iron, or cashews for additional protein.

roasted potatoes & red peppers casserole

This is an experimental approach today with favorite ingredients.


4-5 medium sized red potatoes, sliced 1/4 inch thick, then cut into half rounds

1 red pepper, sliced longitudinally into 1/4 inch thick pieces

2-3 cloves garlic, peeled

1 can whole black beans, well rinsed and drained

3-4 cups fresh spinach leaves, chopped

1 tomato, chopped

4-6 oz grated cheese (I tried Gruyere this time. I’m thinking the smooth sweetness of Gruyere will compliment the earthiness of the roasted red peppers)


Preheat oven to 380 degrees. Cut potatoes and red peppers, toss with 2 T olive oil, then spread out evenly on roasting pan. (The secret to successful roasting is to cut pieces into equal size pieces and turn them occasionally while roasting so they all cook evenly, none dry out.) Roast for 10 minutes, then turn peppers and potatoes. Continue roasting for another 10 minutes. Remove peppers, check potatoes-they may need another 5-10 minutes until are lightly browned and fully cooked but not mushy and falling apart. Reduce heat to 350 degrees.

Rub 1 T olive oil over bottom and sides of 9×9 inch baking pan or 2 quart baking dish. Chop roasted red peppers into large bite size pieces. Using half of each ingredient to create casserole with two tiers, layer potatoes on bottom, sprinkle diced roasted garlic over potatoes, cover with well rinsed and drained black beans, red peppers,  spinach, tomatoes, cheese; repeat with remaining potatoes, garlic, black beans, red peppers, spinach, tomatoes, cheese. Add 2-3 T water into corners of dish, cover with lid or foil, cook covered for 10-15 minutes, then 5 minutes uncovered until spinach is cooked and cheese melted and lightly browned.

Thank you, Lois, for introducing me to Frank’s Red Hot original cayenne pepper sauce. Yes, just right for this.

A note about protein: this recipe will be light on protein for dinner. Assuming this makes 4 servings, at 1 oz of cheese,  1/4 can of black beans, plus some spinach per serving, it has only about 6+2=8 grams of protein per serving. So next time I’ll also add a can of well rinsed and drained garbanzo or kidney beans to increase the amount of protein. A healthy active female needs 50 grams of protein on average every day to maintain good health, a balanced metabolism, strong energy, sharp mind, and beautiful hair.