Starting fresh with a new year is a chance to hit the reset button for many people, and your family can use this opportunity to rethink homemade meals while striving for nutritious (and still delicious) dishes. From snacks to the main course each evening, the options are nearly endless for planning a revamped menu with healthier ingredients.

Dinnertime can be a cinch with Peanut Butter Tofu, a simple dish that takes less than 20 minutes to make when busy evenings call for a quick solution. Also, try Veggie Sammies with Peanut Butter Satay Sauce or go full-on comfort food with Very Vegan Peanut Butter Jackfruit Chili. Snacking doesn’t have to mean forgoing your dedication to nutritious choices either – these Peanut Granola Bars can be your made-at-home masterpiece for adults and children to enjoy.

These recipes from the Georgia Peanut Commission are powered by peanuts, a nutrient-rich superfood that delivers 19 vitamins and 7 grams of protein per serving for a health benefit punch in each bite.

Discover more nutritious recipe ideas at gapeanuts.com.

Veggie Sammies with Peanut Butter Satay Sauce

Prep time: 30 minutes

Servings: 2

•             4          tablespoons creamy peanut butter
•             3          tablespoons lime juice
•             2          tablespoons water
•             4          teaspoons hoisin sauce
•             2          teaspoons soy sauce
•             2          teaspoons sriracha
•             2          French baguette rolls (6 inches each)
•             1/2       cup cucumber, sliced
•             1/2       cup white onion, sliced into thin strips
•             1/2       cup red bell pepper, sliced into thin strips
•             1/2       cup purple cabbage
•             1/2       cup fresh cilantro

In small bowl, combine peanut butter, lime juice, water, hoisin sauce, soy sauce and sriracha; mix well.

Spread sauce on both sides of each roll then layer with cucumber, onion and bell pepper. Top with cabbage and cilantro.

Very Vegan Peanut Butter Jackfruit Chili

Recipe courtesy of the National Peanut Board

Prep time: 5 minutes

Cook time: 35 minutes

Servings: 8

•             2          teaspoons oil
•             1/2       large white onion, chopped
•             1/2       green bell pepper, chopped
•             1/2       red bell pepper, chopped
•             2          garlic cloves, chopped
•             1/2       teaspoon salt
•             1          teaspoon cumin
•             1          teaspoon chili powder
•             1          tablespoon tomato paste
•             1          can crushed tomatoes
•             1          can whole tomatoes
•             2          cups water
•             1          can red kidney beans, drained and rinsed
•             1          can green jackfruit, drained and chopped
•             1/4       cup peanut butter
•                         cornbread (optional)
•                         tortilla chips (optional)
•                         cinnamon rolls (optional)

Heat large, heavy-bottomed pot over medium heat. Add oil, onion and peppers; cook 3 minutes, stirring often. Add garlic, salt, cumin, chili powder and tomato paste, stirring to coat. Cook 1-2 minutes, stirring constantly, then stir in crushed tomatoes, whole tomatoes, water, kidney beans and jackfruit; bring to boil then reduce heat to medium-low. Simmer 25-30 minutes. Stir in peanut butter and simmer 5 minutes.

Serve with cornbread, tortilla chips or cinnamon rolls, if desired.

Peanut Granola Bars

Prep time: 10 minutes

Cook time: 6 minutes, plus 30-45 minutes cooling time

Servings: 12-14

•             1/2       cup honey
•             6          tablespoons unsalted butter
•             2          tablespoons creamy peanut butter
•             1/2       cup light brown sugar, firmly packed
•             1          teaspoon vanilla
•             1/4       teaspoon salt
•             2          cups rolled oats (quick or regular)
•             1          cup bran flakes
•             1          cup sweetened coconut flakes
•             1          cup dried fruit (raisins, blueberries or cranberries)
•             1          cup roasted peanuts, chopped

In large, shallow, microwavable dish, combine honey, butter, peanut butter, brown sugar, vanilla and salt. Microwave at 50% power 2 minutes then whisk to combine and microwave at 50% power 2 minutes.

Add oats, bran flakes, coconut flakes, dried fruit and peanuts; stir to combine. Microwave on high 1 minute. Stir and microwave 30 seconds.

Press mixture into 13-by-9-inch baking dish lined with parchment or wax paper with some extra hanging over edges to easily lift bars out. Use bottom of glass wrapped with plastic wrap to press granola mixture firmly into pan. Allow to cool completely 30-45 minutes. Cut into 12-14 bars.

Peanut Butter Tofu

Recipe courtesy of “Unsophisticook”

Prep time: 5 minutes

Cook time: 12 minutes

Yield: 6 cups

Peanut Sauce:

•             1/2       cup creamy natural peanut butter
•             3          tablespoons sweet red chili sauce
•             1          tablespoon apple cider vinegar
•             1          tablespoon soy sauce
•             1          tablespoon honey
•             1/8-1/4            cup hot water (optional)
•                         chopped unsalted roasted peanuts (optional)

Peanut Butter Tofu:

•             2          tablespoons olive oil or avocado oil
•             1 1/2    pounds tofu or soy protein, diced into 1-inch cubes
•             1          tablespoon soy sauce
•             3/4       cup peanut sauce
•                         cooked brown rice
•                         assorted bell peppers, sliced
•                         chopped unsalted roasted peanuts (optional)

To make peanut sauce: In small glass bowl, whisk peanut butter, sweet red chili sauce, apple cider vinegar, soy sauce and honey until blended smoothly.

Thin sauce with hot water to desired consistency. Garnish with chopped unsalted roasted peanuts, if desired.

To make tofu: In large skillet over medium-high heat, drizzle oil. Add diced tofu then pour soy sauce over top. Saute about 10-12 minutes until fully cooked.

Serve with peanut sauce, brown rice and colorful sliced veggies. Garnish with chopped unsalted roasted peanuts, if desired.

By Peter Adame

Lusamerica Foods, a major seafood wholesaler in the Western United States, started distributing green-rated, domestic salmon to over 200 grocery stores in California. The salmon producer, Atlantic Sapphire, has been raising Atlantic salmon in land-based tanks since 2010 out of their Denmark plant, however, they have since built an additional production center in Miami, FL. This November, the first harvest of their “Bluehouse™ salmon” from Florida is making its way into the market giving Americans another sustainable seafood option from the United States. 

“We’ve offered Bluehouse™ salmon for years at Lusamerica, but it’s exciting to start distributing this domestic product coming from their Miami plant. This is especially great for businesses and consumers who are prioritizing climate change and working to reduce their carbon footprint, says Peter Adame, Lusamerica’s Communications & Sustainability Manager. 

Bluehouse Salmon: the meaning behind the name

The trademarked Bluehouse™ salmon name reflects the innovative conditions where the salmon are raised. Similar to how a greenhouse provides ideal conditions for plants, Atlantic Sapphire’s Bluehouse™ provides the fish with ideal conditions to thrive with a 95 percent water-to-fish ratio and the ability to swim against strong currents as they would in the wild. 

“The water we use at our Miami Bluehouse™ is very pure and unique as it’s sourced from the Floridian Aquifer that naturally purifies water through limestone rock. That means our water has never been exposed to man-made contamination like microplastics,” says Atlantic Sapphire’s Chief Executive Officer Johan Andreassen. 

Healthy and sustainable salmon

The product is not only good for the consumer (delicious, heart-healthy, free of antibiotics and hormones), but also good for the environment. Atlantic salmon farmed in indoor recirculating tanks with wastewater treatment is rated as a green Best Choice for sustainability by the Monterey Bay Aquarium Seafood Watch program. This farming method addresses many of the environmental concerns associated with aquaculture since it takes place in a controlled environment.  

The new distribution of land-based salmon nationally in the United States serves as a pivotal moment in shaping the industry to offer more sustainable options for businesses and seafood lovers. Businesses can contact Lusamerica to order Bluehouse™ salmon and consumers can find the product at these grocery stores. 

About Peter Adame

Peter Adame is the Communications & Sustainability Manager at Lusamerica Foods, a major seafood wholesaler, processor and distributor on the West Coast. Peter is the former Outreach Manager for the Monterey Bay Aquarium Seafood Watch program, helped facilitate the Global Seafood Ratings Alliance, and has been a guest speaker for several California State Universities, the Culinary Institute of America, Baja Culinary Festival Mexico and Lighting in a Bottle Music Festival. PeterA@Lusamerica.com.

About Lusamerica Foods, Inc. 

Lusamerica Foods is a family-owned, woman-owned and minority-owned company since 1975. With plants in California and Washington, Lusamerica is an extensive seafood wholesaler, processor and distributor serving the Western United States and national accounts. www.Lusamerica.com.

As a key part of a nutritious eating plan, protein intake can be a healthy step to take in the new year. One increasingly popular way to add protein to your at-home menu is with protein-packed, plant-based foods like tempeh.

Tempeh’s roots date back thousands of years and originate in Indonesia. It’s an all-natural protein source made with simple, whole-food ingredients – most often fermented soybeans, water and rice – and is high in protein, packed with fiber and low in fat, sodium and calories. Tempeh is also loaded with vitamins and minerals like calcium, manganese, phosphorus and iron, and has all nine essential amino acids. Because it’s fermented, the nutrients in tempeh are easy for the body to digest.

The health benefits of tempeh, including 18 grams of protein per serving, are one reason to give it a try, but another is it’s easy and versatile to cook. It has a firm texture, nutty taste and can be baked, fried, steamed or grilled. Tempeh also easily absorbs marinades, spices and sauces. To prepare tempeh, cut it into cubes, strips or crumble it then toss into a stir-fry, layer it onto a BLT sandwich or simply warm a skillet and sear it until golden brown.

The possibilities for tempeh are nearly endless, and it’s also increasingly easy to find. For example, Lightlife, founded in 1979 as “Tempeh Works,” was among the first commercial producers of tempeh in the United States. Today, it offers its Original Tempeh at more than 18,500 retail stores nationwide.

Find protein-packed meal ideas, like Sesame Ginger Tempeh Power Bowls with Quinoa and Sweet Potatoes, at lightlife.com.

Sesame Ginger Tempeh Power Bowls with Quinoa and Sweet Potatoes

Pickled Pink Onions:

• 1/4       cup white wine vinegar
• 2          teaspoons white sugar
• 1/4       teaspoon salt
• 1/2       small red onion, peeled and thinly sliced

Sesame Ginger Vinaigrette:

• 2          tablespoons vegetable oil
• 2          teaspoons sesame oil
• 2          teaspoons grated fresh ginger
• 2          teaspoons rice wine vinegar
• 2          teaspoons soy sauce
• 2          teaspoons toasted sesame seeds

Sweet Potatoes:

• 1          tablespoon olive oil
• 1          large sweet potato, peeled and cut into 1/2-inch slices

Tempeh:

• 1          package (8 ounces) Lightlife Original Tempeh
• 1          teaspoon vegetable oil
• 2          tablespoons soy sauce
• 2          cups baby spinach or kale

Power Bowl:

• 2          cups cooked tri-color quinoa, at room temperature
• 1/2       ripe avocado, cubed
• 1/2       cup canned chickpeas, rinsed and drained
• 6          red grape cherry tomatoes, halved
• 6          yellow grape cherry tomatoes, halved
• 1/2       cup pea shoots
• To make pickled pink onions: In small pot, bring white wine vinegar, sugar and salt to boil. Add onions and toss to coat 15 seconds. Turn off heat and let sit 20 minutes, stirring occasionally, until onions are soft and bright pink. Set aside.

To make sesame ginger vinaigrette: In small bowl, stir vegetable and sesame oils with ginger, rice wine vinegar, soy sauce and sesame seeds. Pour into two small ramekins. Set aside.

To make sweet potatoes: In large nonstick skillet over medium heat, heat olive oil. Add sweet potato slices and cook, turning occasionally, 15-17 minutes, adjusting heat as necessary until tender when pierced with knife. Remove to cutting board and cut each slice into quarters. Wipe out skillet.

To make tempeh: Cut tempeh crosswise into eight triangles. In nonstick skillet over medium-low heat, heat vegetable oil. Cook tempeh with soy sauce until golden brown and warm, 2-3 minutes per side. Remove tempeh from pan and add baby spinach or kale; stir 1-2 minutes just until wilted.

To assemble bowls: On bottoms of two shallow bowls or plates, spread cooked quinoa. Top with piles of warm sweet potatoes, pickled pink onions, sauteed spinach or kale, avocado, chickpeas, grape tomatoes and pea shoots. Top with tempeh and serve with sesame ginger vinaigrette.