“What do you want to eat?” is such a common question asked before a meal, but one that likely produces varying responses from eaters of different ages, which can leave the cook a bit confused about what to make. If you’re the cook, don’t worry. Appeasing everybody can be done. The following recipes are family friendly, healthy options that require 30 minutes or less (appealing to parents), are low-cost (great for on-a-budget college students), and include ingredients and ideas for variations sure to appeal to all ages.

TAMARI TOFU
(SERVES 4)

Ingredients:
1 lb tofu (refrigerated), firm
¼ cup tamari
3 tbs toasted sesame oil
Optional ingredients: Asian salad dressing of choice, vegetables

Instructions:
Rinse the tofu and cut into desired shape. Whisk together tamari and the toasted sesame oil. Pour the tamari and sesame oil mixture over the tofu and let stand for 5 minutes. Drain off excess sauce and place the tofu onto a parchment paper lined baking dish. Bake at 350 degrees for 15–20 minutes (or until desired texture). Serve hot or chilled.
Variations: Toss chilled tofu with your choice of organic Asian salad dressing and/or add grated vegetables for a refreshing summer salad.

COLLEGE STUDENTS’ SURVIVAL NOODLES
(SERVES 2)

Ingredients:
4 oz noodles (use your favorite type, like udon, spaghetti, or ones made from rice or quinoa, etc.)
½ cup onions, julienned (cut onion in half, then slice thinly)
3 tbs extra virgin olive oil
4 cloves of garlic, minced
1 tbs ginger, minced
Organic butter or soy substitute as needed
Sea salt as needed
Pepper as needed
Optional ingredients: ½ tsp crushed red pepper flakes, 2 tbs curry powder, ¼ cup tamari or soy sauce, and random vegetables

Instructions:
Cook noodles according to box directions. Heat a sauté pan over medium high heat for 2 minutes. Add extra virgin olive oil and heat 1 minute. Add onions, garlic and ginger and stir in the pan until onions look lightly tan.* Add noodles and toss well. Add butter or soy substitute margarine of choice and cook until butter melts. Turn off heat and add salt and pepper to taste.
*Optional ingredients should be added before the noodles. To spice up the dish, add crushed red pepper flakes to the cooked onion mixture. Then, cook pepper flakes for 1 minute before adding noodles. Finish as above. Additional red pepper flakes can be added after the noodles are blended. But, be sure to taste before adding more spice, as too much spice can ruin the flavor of the dish.
For those who like the taste of curry, add curry powder to the cooked onions and cook for 1 minute before adding the noodles. Toss well and adjust flavor with salt and butter. Taste before adding any black pepper, as most curry seasoning has pepper in it.
Leftover vegetables or fresh vegetables cut thinly or grated can also be added to the cooked onions. Cook until vegetables are tender. Add red pepper flakes and/or curry powder and cook 1 more minute. Stir in cooked noodles and toss with butter. Add salt and pepper to taste.
Tamari or soy sauce can substitute as salt for the noodle dish. Add the sauce after the noodles have been added. Cook 2-3 minutes and then adjust seasoning using butter and pepper.

VEGAN CHOCOLATE MOUSSE
(SERVES 4)

Ingredients:
1 12 oz package of silken tofu, firm
6 oz bittersweet chocolate chips (or grain-sweetened chips)*
*If using grain-sweetened chips, you’ll also need 1/2 cup agave or brown rice syrup

Instructions:
Melt chocolate in a pan over a pot of boiling water. Combine all ingredients in a food processor and blend until smooth. Pour into desired dish and chill 1 hour before serving. Garnish with fresh berries or a soy whipped topping and serve.

SALONIKA CHICKEN
(SERVES 2)

Ingredients:
12 oz chicken breast, cut into strips
½ sweet onion, julienned
½ cup button mushrooms
½ cup feta cheese
¼ cup white wine
3 tbs lemon juice
4 tbs extra virgin olive oil
1 tsp dried oregano
Sea salt to taste
Pepper to taste

Instructions:
Marinate chicken strips in lemon juice, 2 tablespoons olive oil, oregano, sea salt and pepper anywhere from 20 minutes to 3 days. Heat sauté pan for 2 minutes over a medium high heat. Add 2 tablespoons of extra virgin olive oil, onions and mushrooms and cook for 4 minutes. Push vegetables to side of pan and add chicken strips. Lightly cook both sides of strips until white. Add white wine and lower heat to medium and cook until wine is absorbed and chicken is done. Add feta cheese and cook until slightly melted.

Chef Rosanne Koteles-Halapin, macrobiotic specialist, produces the Macro-To-Go line of foods for Greenlife Grocery. Chef Rosie’s Dinner With Class Series is a series of cooking classes that teaches participants how to cook smarter, not harder; the classes are held once a month at Greenlife Community Center. Chef Rosie can be reached by phone at 412-216-4553, email at Rosannehalapin@yahoo.com or just ask for Chef Rosie when visiting Greenlife Grocery.

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