Recipe

Mediterranean-Style Tofu Stir-Fry This Mediterranean-Style Tofu Stir-Fry is a vibrant and healthful dish that brings together the essence of Mediterranean flavors with a hint of Okinawan influence. The dish is packed with a colorful array of vegetables, tofu, and aromatic herbs, making it not only a feast for the eyes but also a delight for the palate. It’s a perfect embodiment of the Blue Sky Brain Diet™, focusing on brain-boosting nutrients and antioxidants. To explore more about the Blue Sky Brain Diet™, visit https://BlueSkyBrainDiet.com. Prep Time 10 minutes Cook Time 20 minutes Additional Time 5 minutes Servings 4 servings Ingredients 1 block (14 oz) of firm tofu, drained and cubed 2 cups of kale, chopped 1 cup of sliced mushrooms 1 medium-sized carrot, sliced 1/2 cup of quinoa, uncooked 2 tablespoons of extra-virgin olive oil 1 teaspoon of dried oregano Directions Begin by cooking the quinoa according to package instructions. Set aside once done. Heat the olive oil in a large skillet over medium heat. Add the tofu cubes and cook until they are golden brown on all sides, about 5-7 minutes. Add the kale, mushrooms, and carrot to the skillet with the tofu. Stir and cook for an additional 10 minutes, or until the vegetables are tender. Sprinkle the mixture with dried oregano and stir to combine. Serve the tofu and vegetable stir-fry over the cooked quinoa. Nutritional Facts (Per Serving) Calories: 230 (11.5% Daily Value) Total Fat: 11g (14% Daily Value) Saturated Fat: 1.5g (7.5% Daily Value) Cholesterol: 0mg (0% Daily Value) Sodium: 30mg (1.3% Daily Value) Carbohydrates: 22g (8% Daily Value) Protein: 12g (24% Daily Value) (1) The % Daily Value represents the percentage of each nutrient in a serving, based on a 2,000-calorie daily diet. (2) The % Daily Value of Saturated Fat is calculated based on a limit of 13 grams per day. (3) “We provide nutritional information for your convenience. While we strive for accuracy, please note that occasional errors may occur in the provided data, and we cannot be held responsible for them. If you require precise nutritional values for your diet or wish to ensure accuracy, we recommend calculating them based on the specific ingredients you use. Several websites, such as USDA FoodData Central, Verywell Fit’s Recipe Nutrition Calculator, Eat This Much’s Recipe Analyzer, and MyFitnessPal’s Recipe Calculator, can assist you in this process. Please exercise caution and verify the information to meet your unique dietary needs.”

  Mediterranean Chickpea and Quinoa Salad Discover the delightful flavors of the Blue Sky Diet with this scrumptious Mediterranean Chickpea and Quinoa Salad. Packed with nutritious ingredients and bursting with a blend of Mediterranean and Okinawan influences, this salad is not only a healthful choice but also a culinary delight. Perfect for a refreshing and satisfying lunch, it’s easy to prepare and wonderfully versatile. Learn more about the Blue Sky Brain Diet at BlueSkyBrainDiet.com.   Prep Time 10 minutes Cook Time 15 minutes Additional Time 5 minutes (for cooling) Servings 4 servings Ingredients 1 cup quinoa, rinsed 1 can (15 ounces) chickpeas, drained and rinsed 1 cup cherry tomatoes, halved 1 cucumber, diced 1/4 cup red onion, finely chopped 1/4 cup fresh parsley, chopped 2 tablespoons extra-virgin olive oil Juice of 1 lemon Salt and black pepper to taste Directions In a medium saucepan, bring 2 cups of water to a boil. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes or until quinoa is cooked and water is absorbed. Let it cool. In a large bowl, combine the cooled quinoa, chickpeas, cherry tomatoes, cucumber, and red onion. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine. Gently mix in the fresh parsley. Serve chilled or at room temperature. Nutritional Facts (Per Serving) Calories: 320 (16% Daily Value) Total Fat: 8g (10% Daily Value) Saturated Fat: 1g (5% Daily Value) Cholesterol: 0mg (0% Daily Value) Sodium: 300mg (13% Daily Value) Carbohydrates: 52g (19% Daily Value) Protein: 12g (24% Daily Value) (1) The % Daily Value represents the percentage of each nutrient in a serving, based on a 2,000-calorie daily diet. (2) The % Daily Value of Saturated Fat is calculated based on a limit of 13 grams per day. (3) We provide nutritional information for your convenience. While we strive for accuracy, please note that occasional errors may occur in the provided data, and we cannot be held responsible for them. If you require precise nutritional values for your diet or wish to ensure accuracy, we recommend calculating them based on the specific ingredients you use. Several websites can assist you in this process. Please exercise caution and verify the information to meet your unique dietary needs.

Blue Sky Morning Toast Embark on a delightful culinary journey with our Blue Sky Morning Toast, a perfect marriage of flavor and nutrition. This quick and easy breakfast dish is crafted with the principles of the Blue Skye Brain Diet, featuring nutrient-rich avocado and egg whites on whole-wheat toast, sprinkled with aromatic herbs. It’s an ideal blend of the Mediterranean and Okinawan diets, ensuring a healthy and satisfying start to your day. Learn more about the Blue Sky Diet at BlueSkyBrainDiet.com Prep Time 10 minutes Cook Time 5 minutes Additional Time 0 minutes Servings 2 Ingredients 2 slices of whole-wheat bread 1 ripe avocado, mashed 1/2 cup of liquid egg whites (equivalent to about 4 egg whites) 1/4 teaspoon of dried parsley 1/4 teaspoon of dried dill A pinch of black pepper Extra-Virgin Olive Oil (for light pan greasing) Directions Lightly grease a skillet with a small amount of extra-virgin olive oil and heat it over medium heat. Pour in the liquid egg whites and cook them until they’re firm, stirring occasionally. Toast the whole-wheat bread slices to your desired crispiness. Mash the avocado in a bowl and season it with black pepper. Spread the mashed avocado evenly over the toasted bread. Top each slice with the cooked egg whites. Sprinkle dried parsley and dill over the toast for flavor and garnish. Serve immediately for a fresh and energizing breakfast. Nutritional Facts (Per Serving) Calories: 350 (17.5% Daily Value) Total Fat: 15g (19% Daily Value) Saturated Fat: 2g (10% Daily Value) Cholesterol: 0mg (0% Daily Value) Sodium: 400mg (17% Daily Value) Carbohydrates: 35g (12% Daily Value) Protein: 20g (40% Daily Value) (1) The % Daily Value represents the percentage of each nutrient in a serving, based on a 2,000-calorie daily diet. (2) The % Daily Value of Saturated Fat is calculated based on a limit of 13 grams per day. (3) We provide nutritional information for your convenience. While we strive for accuracy, please note that occasional errors may occur in the provided data. If you require precise nutritional values, we recommend calculating them based on the specific ingredients you use.