Nancy Walker's


Healthy Eating, Vibrant Living!

                                 Spring is Springing

As you read this, we will be off camping in the woods, enjoying the wonderful spring weather in Florida.  We hope you are enjoying your spring as well - awaiting the fresh vegetables of late spring and early summer.  Last newsletter I wrote about pasta primavera and gave you a wonderful recipe which I made primarily with fresh asparagus.  We took pictures while we were making it and we have them posted here. I love teaching people how to easily prepare healthy and very tasty meals, but I can't be everywhere - so we thought these step by step recipes might be the next best thing.  I hope you enjoy them and find them useful.  We are going to try to keep doing more and more of them to help free all of our subscribers from the bondage of unhealthy food and long kitchen prep times.  Please let us know what you think of the content and the format so we can make them better for you.  Also, please be sure to let us know if you find these recipes helpful in your journey to healthy eating, vibrant living.  My real passion is encouraging and equipping others to enjoy their food and their health.  Just the other day as we were shopping in the produce market, someone mentioned the fine looking asparagus and commented that they just didn't know how to prepare it.  Well, if you know me, you can imagine that I just couldn't let that comment go.  So with my children in tow, I gave a quick cooking lesson in the local market.  Hopefully, the family is reading my newsletter today and will discover another way to make asparagus and hopefully, my children will understand that mom is just driven to help others eat healthy. 

Be on the look out for the new crop of fresh fruits and veggies - the Florida and California crops are just beginning to come in.  What most of the country thinks of as summer crops, we start to see this time of year form Florida - Florida corn, cantaloupes, zucchini, tomatoes and watermelons.  We've already been enjoying Florida citrus and strawberries, both of which are rapidly approaching the end of their season.

We are working on a new look for the website - one we think you will really enjoy.  We should have it all up and running by late April.  Stay tuned because one day you may bring up our site and not recognize it!


I tried another great recipe for asparagus and I just couldn't resist passing it on.  Asparagus is still on sale in our stores and I thought it might be in yours too.  Don't forget you can freeze and then defrost the tofu called for in this dish.  It will change the texture to a more firm and chewy texture.  Unfrozen, the tofu may be a little too soft - especially for those of you who are new to tofu.  Be sure to firmly press the tofu between your two hands to remove the excess water.


15-Minute Asparagus, Tofu Stir Fry



  • 1 medium onion cut in half and sliced medium thick
  • 4 medium cloves garlic, minced
  • 1 Tablespoon vegetable broth
  • 2 Tablespoons minced fresh ginger
  • 3 cups asparagus cut in 2 inch lengths
  • 1 medium red bell pepper, sliced thin  
  • 4 oz extra firm tofu, cut in ½ inch cubes
  • 1 Tablespoon soy sauce
  • 2 Tablespoons rice vinegar
  • 1 teaspoon toasted sesame seeds
  • salt and pepper to taste


  1. Heat broth in a wok or 10-12 inch stainless steel skillet. Stir fry onion in broth over medium high heat for about 2-3 minutes stirring constantly.
  2. Add garlic, ginger, asparagus, peppers and continue to stir fry for another 2-3 minutes, stirring constantly.
  3. Add tofu, soy sauce and vinegar, turn heat to low and cover for about 2 minutes, or until vegetables are tender, yet still crisp.
  4. Season with salt and pepper and sprinkle with sesame seeds.


I now have available My First Cookbook. It will be available at my cooking demonstrations or order online here.



lso available is my new ebook: How to Eat Healthy Without Spending More Time in Your Kitchen or Money in Your Budget. Click here.





If you think a friend might benefit from this newsletter,
please forward it on to them.

Please feel free to drop me an email.