October 2013

Marinated Tofu

This is a simple tofu preparation that makes use of pantry staples for an easy weeknight dinner.



- 1 (14 oz) block extra-firm tofu

- 1/4 cup olive oil

- 1/4 cup red wine vinegar

- 2 Tablespoons soy sauce

- 2 Tablespoons mirin

- 1 Tablespoon dried garlic (or garlic powder)

- 1 Tablespoon each fennel seeds, oregano, and basil

- 1 teaspoon each black pepper and coriander


Cooking Instuctions:

1. Drain tofu and pat dry with a dishtowel. Slice into squares or triangles and lay into a 9x13 baking dish or rimmed baking sheet.

2. In a small bowl whisk all remaining ingredients together and pour over tofu. Shake pain to distribute marinade evenly, ensuring that marinade coats tops of tofu. Let marinate for a few hours, up to overnight, in refrigerator.

3. Preheat oven to 350 degrees. Place tofu in oven and bake 20 minutes, then flip tofu. Bake for 10-15 more minutes, until tofu is slightly crisp to the touch and marinade has been absorbed. Enjoy immediately or save for sandwiches and wraps later!


Yield: 12-18 pieces tofu, or 3-4 servings

Pesto Primavera with Kelp Noodle

Kelp noodles are a great alternative to pasta and offers a mineral rich addition to your salads or soups.



- 1 (12-ounce) package Kelp noodles

- 2 cups shredded kale

- 2 cups shredded cabbage

- 1/2 cup chopped black olives

- 1/2 cup diced red bell pepper

- 1/2 cup shredded carrots

Fresh Pesto

- 1/2 cup walnuts

- 2 cups fresh basil

- 1/4 cup chopped sundried tomatoes

- 2 cloves garlic

- 1/4 cup olive oil

- juice of 1 lemon

- 3 Tablespoons nutritional yeast

- salt and pepper to taste

- water, as needed


Cooking Instructions:

1. Rinse kelp noodles in warm water and place into a large bowl.  Add cabbage, kale, black olives, pepper and carrots and toss to combine.

2. In a food processor, blend all pesto ingredients until smooth, adding a few teaspoons as needed for a smooth texture.

3. Pour pesto over noodles and vegetables and toss to combine.

4. Serve immediately!


Yield: 3-4 servings

Blueberry Maca Smoothie

Blueberries are full of antioxidants that safeguard your body naturally. Not as well-known as blue berries but just as much of a nutritional powerhouse is Maca, a root filled with vitamins, minerals, antioxidants, and phytonutrients.



- 1/2 cup blueberries

- 1-2 Tablespoons maca powder

- 1-2 bananas

- 1 cup almond milk + more if needed

- Water (optional)

- 1-2 teaspoons cinnamon + more if desired

- 1-2 teaspoons vanilla extract (optional)



1. Combine blueberries, maca, bananas, and almond milk into a blender.  Blend until smooth. If needed, add more almond milk or water to achieve a smooth consistency.

2. Sprinkle in cinnamon and vanilla extract and blend again. Taste smoothie and add more cinnamon and/or vanilla extract as desired. Enjoy!


Yield: 3-4 servings

Taira Chiropractic

2525 S King St
96826 Honolulu


Give us a call at:

#(808) 948-8722




Moiliili Professional Building

2525 South King St., Suite 303

Honolulu, HI 96826

(3rd floor of "Down to Earth" Natural Food Store)


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