Healthy quick meals with vegetables to get you back into a bathing suit

Healthy recipes to get your body ready for the beach.

I know it is really a bit early, but recently I have heard people talk about getting their bodies ready for the beach and the bathing suits. Personally my body is always ready just add suit.

I was thinking some of you don’t enjoy my pasty white hairy chest out in the sun to help blind you just in case the sun is having an off day.

But what if I could do that Hulk Hogan pectoral muscle move? Ya you know the one.

And so this leads me to this month’s recipe theme: Healthy quick meals.


Asparagus and tofu in balsamic butter

1 tbsp olive oil

2 cloves garlic sliced

4 tbsp butter

3 tbsp balsamic vinegar

3 tbsp water

1 bunch asparagus trimmed and halved

Fresh cracked pepper

4 thick slices firm tofu

1 tbsp fresh thyme

To trim the asparagus just snap off the bottoms. They will break where they need to.

Heat oil in frying pan over medium heat.

Add garlic cooking for one minute.

Add butter, balsamic, and water cooking for another minute.

Add asparagus and pepper and cook until tender, about four minutes.

Place asparagus on plates.

Add tofu and thyme for 30 seconds per side until heated through.

Place tofu over the bed of asparagus and baste with remaining sauce. Enjoy!


Eggplant salad

1 eggplant, thinly sliced

Olive oil

1 baby lettuce halved

2/3 cup marinated feta with oil, crumbled

2 tbsp fresh basil torn

Fresh cracked pepper

Brush eggplant slices well with oil. Fry over medium high heat for two to three minutes each side until golden and crisp.

Place lettuce on serving plates and top with eggplant, feta, basil and pepper.

Drizzle some of the flavored oil from the feta over and enjoy.


Blue cheese rocket pasta salad

450 g fresh or dry pasta

2 tbsp butter

½ cup walnuts

2 tbsp cider vinegar

3 tbsp chopped chives

6 oz baby rocket (arugula) leaves

5 oz sliced blue cheese

Fresh cracked pepper

Cook pasta until al dente. While pasta is cooking.

Heat butter in a small frying pan on medium.

Add walnuts and cook for two minutes or until fragrant. Add vinegar. Drain pasta and toss with chives, rocket, blue cheese, walnut dressing and fresh cracked pepper.

Yum yum yum blue cheese!

Now for some of you readers out there, just relax, I promise to return to my meaty roots next month.

Just Posted

Waneta Manor is located on Laburnum Drive in Trail. Photo: Sheri Regnier
Senior dies as Trail tenants continue wait for broken elevator to be fixed

The elevator in Waneta Manor has been out of commission since February

Area A Director Ali Grieve (right), Village of Fruitvale Mayor Steve Morissette (front), and Village of Montrose Mayor Mike Walsh (left) held a congratulatory ceremony for Beaver Valley students who are part of the Class of 2021 graduates of J. L. Crowe Secondary at Beaver Creek Park on Thursday. Photo: Jim Bailey
Beaver Valley Grads of 2021

Beaver Valley mayors, RDKB Area A director celebrate their 2021 graduates with gift ceremony

Adrian Moyls is the Selkirk College Class of 2021 valedictorian and graduate of the School of Health and Human Services. Photo: Submitted
Selkirk College valedictorian proves mettle in accomplishment

Adrian Moyls is a graduate of the School of Health and Human Services

A volunteer delivers food to families as part of a West Kootenay EcoSociety program. Photo: Submitted
Farms to Friends delivers 2,500th bag of food to families in need

The program services communities in the Nelson, Trail and Castlegar areas

Selkirk College has begun its search in earnest for a leader to replace president Angus Graeme who is set to retire from his position in May 2022. Photo: Submitted
Selkirk College seeks community input for president search

Current president Angus Graeme retires next year

Marco Mendicino, Minister of Immigration, Refugees and Citizenship during a press conference in Ottawa on Thursday, May 13, 2021. THE CANADIAN PRESS/Sean Kilpatrick
Canada to welcome 45,000 refugees this year, says immigration minister

Canada plans to increase persons admitted from 23,500 to 45,000 and expedite permanent residency applications

Barbara Violo, pharmacist and owner of The Junction Chemist Pharmacy, draws up a dose behind vials of both Pfizer-BioNTech and Oxford-AstraZeneca COVID-19 vaccines on the counter, in Toronto, Friday, June 18, 2021. An independent vaccine tracker website founded by a University of Saskatchewan student says just over 20 per cent of eligible Canadians — those 12 years old and above — are now fully vaccinated. THE CANADIAN PRESS/Nathan Denette
At least 20% of eligible Canadians fully vaccinated, 75% with one dose: data

Earlier projections for reopening at this milestone didn’t include Delta variant

This undated file photo provided by Ernie Carswell & Partners shows the home featured in the opening and closing scenes of The Brady Bunch in Los Angeles. Do you know the occupation of Mike Brady, the father in this show about a blended family? (Anthony Barcelo/Ernie Carswell & Partners via AP, File)
QUIZ: A celebration of dad on Father’s Day

How much do you know about famous fathers?

Emily Steele holds up a collage of her son, 16-year-old Elijah-Iain Beauregard who was stabbed and killed in June 2019, outside of Kelowna Law Courts on June 18. (Aaron Hemens/Capital News)
Kelowna woman who fatally stabbed teen facing up to 1.5 years of jail time

Her jail sentence would be followed by an additional one to 1.5 years of supervision

Cpl. Scott MacLeod and Police Service Dog Jago. Jago was killed in the line of duty on Thursday, June 17. (RCMP)
Abbotsford police, RCMP grieve 4-year-old service dog killed in line of duty

Jago killed by armed suspect during ‘high-risk’ incident in Alberta

The George Road wildfire near Lytton, B.C., has grown to 250 hectares. (BC Wildfire Service)
B.C. drone sighting halts helicopters fighting 250 hectares of wildfire

‘If a drone collides with firefighting aircraft the consequences could be deadly,’ says BC Wildfire Service

A dose of the Pfizer-BioNTech COVID-19 vaccine is pictured at a vaccination site in Vancouver Thursday, March 11, 2021. THE CANADIAN PRESS/Jonathan Hayward
NACI advice to mix vaccines gets varied reaction from AstraZeneca double-dosers

NACI recommends an mRNA vaccine for all Canadians receiving a second dose of a COVID-19 vaccine

A aerial view shows the debris going into Quesnel Lake caused by a tailings pond breach near the town of Likely, B.C., Tuesday, Aug. 5, 2014. THE CANADIAN PRESS/Jonathan Hayward
Updated tailings code after Mount Polley an improvement: B.C. mines auditor

British Columbia’s chief auditor of mines has found changes to the province’s requirements for tailings storage facilities

A North Vancouver man was arrested Friday and three police officers were injured after a 10-person broke out at English Bay on June 19, 2021. (Youtube/Screen grab)
Man arrested, 3 police injured during 10-person brawl at Vancouver beach

The arrest was captured on video by bystanders, many of whom heckled the officers as they struggled with the handcuffed man

Most Read