A meal that makes you feel great

A Year of Transformation and Achievement

In the beginning of 2025, I set a bold resolution for myself: to run 1,000 miles throughout the year. On the morning of September 13, I crossed the finish line, marking the completion of this ambitious goal. The journey started with some discomfort and sore joints, but over time, through consistent effort, my body adapted, and the act of running became more fluid. My mind also began to appreciate the clarity that comes from physical exertion.

This was the first time I had set such a high target, and I worked diligently to achieve it. I held myself accountable without taking any shortcuts or cheating, and the rewards of my efforts have been immense. While the number on the scale hasn't changed much, everything else has. I've gained a new kind of confidence through fitness. I stand taller, with my shoulders back and my chin up, moving through life with a sense of self-assuredness. I feel capable, strong, and incredibly proud of what I've accomplished, one 5K at a time.

I never thought I would become the person I always wanted to be. The woman who wakes up early for exercise and maintains an early bedtime. The mom who meal preps healthy meals, keeps a clean home, and sends her son off to school in neatly pressed clothes every day. I never imagined I would be the person who can manage all of life's responsibilities without being overwhelmed, but here I am, having completed a yearlong goal with months to spare, feeling in control of my life and enjoying the fruits of my labor.

Quick and Nutritious Lunch Ideas

For my lunches this week, I prepared components that could be quickly assembled into a high-protein salad to keep me fueled during busy afternoons. The combination of roasted gochujang tofu, sesame chickpeas, crispy quinoa, and a buldak sunflower seed miso dressing creates a satisfying and nutritious meal that I look forward to eating every day.

Roasted Tofu and Quinoa Salad with Sunflower Miso Dressing

Ingredients for 4 lunch portions:

• 1 cup quinoa
• 1 block extra-firm tofu (diced)
• 2 cans chickpeas
• 2 teaspoons sesame oil
• 2 tablespoons minced garlic
• 2 large carrots (small dice)
• 2 tablespoons soy sauce
• 1 teaspoon honey

For the dressing:

• ¾ cup raw, unsalted sunflower seeds
• 1 cup water
• 2 cloves garlic
• 4 teaspoons miso paste
• ¼ teaspoon buldak sauce (adjust according to spice tolerance; available in the Asian section or online)
• 1 tablespoon maple syrup
• Salt to taste

Directions:

1. Cook the quinoa according to package instructions. Spread it out in a thin layer on a parchment-lined baking sheet and set aside.
2. Press and dice the tofu. Whisk together half of the minced garlic, soy sauce, honey, and gochujang, then pour over the tofu. Gently fold to coat and spread over one-third of a separate lined baking sheet.
3. Toss the drained and rinsed chickpeas in sesame oil, the remaining minced garlic, and a little salt, then spread them on another third of the baking sheet.
4. Toss the diced carrots in the same mixing bowl to coat in the leftover oil and salt, then spread them on the same baking sheet.
5. Bake both trays at 350°F.
6. Stir the quinoa 10 minutes in and remove after an additional 10. It should be crispy and dry. Set aside.
7. Roast the remaining tray until the chickpeas are crispy and the tofu is nearly dry.
8. Remove from the oven and let everything cool completely.
9. To make the dressing, blend the sunflower seeds, garlic cloves, miso paste, and maple syrup with water until smooth. Taste and add the buldak sauce drop by drop — it’s spicy, so add with caution or omit if you're sensitive to heat. Even a small amount adds a delicious smoky flavor.
10. Serve the cooked components on top of a bed of baby spinach with a healthy drizzle of dressing.

About the Author

Tressa Dale is a writer, pre-K educator, culinary and pastry school graduate, and a U.S. Navy veteran. She lives in Kenai with her husband, 5-year-old son, and beloved black cat. You can find her on Instagram @tressa.m.dale.