Podcast 55: Eat Green for a Healthy Planet

gogreenbookThis may be hard to believe but our food choices have as much of an impact on the planet as the cars we drive! In fact, the average American’s diet creates an estimated 2.8 tons of carbon emissions each year — that’s more than we generate through driving.  In this week’s Cooking with the Moms’ podcast, we’re joined by Kate Geagan, MS, RD, author of Go Green Get Lean.  Throughout the show, Kate shares some helpful tips for how everyone can lower their carbon footprint in the kitchen — eat more vegetables because they’re lower on the food chain, buy energy-efficient appliances, compost your food waste, join a CSA — and serves up two recipes:  Tofu Cashew Stir-Fry with Sugar Snap Peas and Hearty Corn Muffins.


Tofu Cashew Stir Fry with Sugar Snap Peas
Makes 4 Servings

  • One 16-ounce block extra firm tofu, cut into 1″ by ¾” pieces
  • 1/2 cup sesame ginger vinaigrette or teriyaki marinade (we used Annie’s Naturals Gingerly Vinaigrette)
  • 1 tablespoon canola oil
  • ½ teaspoon toasted sesame oil
  • Pinch red pepper flakes, optional
  • 1 clove garlic, minced
  • 2 to 3 scallions, chopped
  • 1 lb sugar snap peas, strung
  • 1 tablespoon water
  • ¼ cup raw cashews, lightly toasted
  • ¼ cup chopped cilantro

1. Marinate tofu in marinade of your choice for several hours or overnight.

2. In a wok or a large skilled, heat the canola oil, sesame oil, and red chili flakes as desired over medium-high heat. Add the scallion and garlic and cook for 2 minutes. Add the snap peas and water. Continue to cook, stirring frequently, for   about 3 minutes.

3. Add the tofu and the vinaigrette and cook until heated through, 2 to 3 minutes. Remove from heat. Top with cashews and chopped cilantro. Serve over rice or noodles.


For more photos of this incredibly family-friendly recipe, check out our flickr page.

Hearty Corn Muffins
Makes 12 Muffins

Whole wheat pastry flour is a fantastic trick when baking-it adds fiber, vitamins and antioxidants, but still retains a soft and delicious texture.

  • 1 cup unbleached flour
  • ½ cup whole wheat pastry flour
  • ½ cup cornmeal
  • 2 tablespoons granulated sugar
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • 1 large egg, beaten
  • 4 tablespoons canola oil
  • ½ teaspoon vanilla extract
  • 1 cup 2% milk

1. Preheat the oven to 375ºF. Spray a muffin tin with canola spray and set aside.

2. In a mixing bowl, combine the flours, cornmeal, sugar, baking powder and salt.  Stir to combine.

3. In a glass measuring cup or small bowl, combine the egg, canola oil, vanilla, and milk. Mix well.

4. Make a well in the center of the dry ingredients; pour the wet ingredients into the well and stir just to combine (mixture will be slightly lumpy). Fill each cup of the muffin tin 2/3 full.

5. Bake for 20 to 23 minutes, until muffins are lightly browned and a toothpick inserted into the centers comes out clean.

6. Let the muffins sit for 5 minutes in the pan. Then remove and cool on a wire rack for 10 minutes. Store in an airtight container for up to 5 days.


A huge thanks to Kate for talking to us about all her “green” tips and for offering up two recipes from her book.  Based on our own kids’ reactions, the tofu entre and the muffin snacks have big-time appeal, so we hope you’ll give them a try!

2 responses to “Podcast 55: Eat Green for a Healthy Planet”

  1. Laura says:

    In an attempt to get my picky kids to eat tofu, I made the tofu stir fry recipe. (But I have to say, I was a bit reluctant to eat the tofu myself). But my kids and I all really enjoyed this dish!
    Keep up the good work with the recipes : ]

  2. This sounds like a good combination – I’ve yet to make a tofu dish that I like but I’ve had great tofu stir fries in restaurants.

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