Prep Time: 20 minutes | Cook Time: 30 minutes | Total Time: 50 minutes | Serves: 4

Time-Saving Tip: Start the tofu marinating first, then prep the farro/quinoa, asparagus, and salad while it bakes – everything should finish around the same time.

Lemon Herb Baked Tofu 

• 1 block (14–16 oz) extra-firm tofu, pressed and cut into planks or cubes
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Zest of 1 lemon
• Juice of ½ lemon
• Sea salt and freshly cracked pepper
• Fresh parsley for garnish

Instructions:

1. Press tofu for 15–20 minutes while preparing the remaining ingredients. 
2. Preheat oven to 400°F. 
3. Whisk together olive oil, garlic, oregano, thyme, lemon zest, lemon juice, salt, and pepper. 
4. Toss tofu in the marinade and let sit 10 minutes if time allows. 
5. Arrange on a parchment-lined baking sheet and bake 25–30 minutes, flipping halfway, until golden and firm. Garnish with parsley and lemon wedges.

Add-in: Lemon-Garlic Chickpeas 

• 1 (15 oz) can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 clove garlic, minced
• Juice of ½ lemon
• Sea salt and pepper

Instructions: 

1. Warm in a skillet 5 minutes until heated through.
2. Fold into the farro or serve alongside.

Garlic Lemon Farro

(Substitute quinoa for a gluten-free option.)

• 1 cup farro
• 2½ cups low-sodium vegetable broth
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• Juice of ½ lemon
• 2 tablespoon chopped parsley

Instructions: 

1. Cook farro according to package directions. 
2. Stir in olive oil, garlic, lemon juice, parsley, and season with sea salt and pepper.

Roasted Asparagus

• 1 bunch asparagus
• 1 tablespoon olive oil
• Sea salt
• Black pepper

Instructions: 

1. Roast at 400°F for 12–15 minutes until tender-crisp. 
2. Finish with fresh lemon juice.

Mediterranean Cucumber Tomato Salad

• 2 cups cherry tomatoes, halved
• 1 cucumber, diced
• ¼ red onion, thinly sliced
• ¼ cup chopped parsley
• 2 tablespoons chopped fresh basil
• ¼ cup crumbled feta (optional)
• 2 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• Fresh lemon juice
• Sea salt and pepper

Instructions: 

1. Combine all ingredients and allow to marinate for 10 minutes before serving.

Retreat Beverage

Citrus Mint Sparkling Water

A refreshing, naturally flavored drink that feels special without added sugar.

Combine:

• Sparkling mineral water
• Lemon slices
• Orange slices
• Fresh mint
• Ice

Instructions:

1. Combine ingredients and lightly mix. 

Why This Meal Supports Healthy Aging

Lemon Herb Baked Tofu → A plant-based source of complete protein that supports muscle maintenance and cellular repair, plus naturally occurring isoflavones that may support hormone balance during midlife.

Lemon-Garlic Chickpeas → Offer additional plant-based protein and fiber to support blood sugar balance, satiety, and a healthy gut microbiome.

Fresh Herbs → Parsley, dill, oregano, and basil are packed with antioxidants and polyphenols that help protect cells from oxidative stress while adding vibrant flavor without excess sodium.

Extra Virgin Olive Oil → A cornerstone of the Mediterranean lifestyle, olive oil contains heart-healthy monounsaturated fats and powerful polyphenols that support vascular health and healthy aging.

Colorful Vegetables → Tomatoes, cucumbers, asparagus, and leafy greens provide fiber, vitamins, minerals, and phytonutrients that nourish the gut microbiome and support cellular repair.

Farro (or Quinoa) → A fiber-rich whole grain that provides slow-burning carbohydrates for steady energy and helps support digestive and metabolic health. Gluten-free? Substitute quinoa.

Lemon → Vitamin C supports collagen production and helps brighten every flavor while contributing antioxidants that protect healthy cells.

Tonight’s Retreat Ritual

Healthy aging isn’t only about what you eat – it’s also about the environment you create while you eat.

Before dinner tonight, try this simple five-minute ritual:

✓ Set the table, even if it’s just for yourself.

✓ Light a candle or open the curtains to let in natural light.

✓ Put your phone away and turn off the television.

✓ Take three slow, deep breaths before your first bite.

✓ Eat slowly, noticing the colors, aromas, and flavors of each bite.

These simple practices help activate your parasympathetic nervous system – your body’s “rest and repair” mode – which supports healthy digestion, nutrient absorption, and overall well-being.

Coach’s Corner

One of the most powerful shifts I’ve made in my own wellness journey is realizing that nourishment extends beyond what’s on my plate. It’s found in slowing down, creating moments of peace, and choosing habits that tell my body it’s safe to heal.

You don’t need a luxury resort to experience restoration. Sometimes the most meaningful retreat is the one you create at your own kitchen table.

This month, I encourage you to choose one evening each week to prepare this meal, set the table with intention, and give yourself permission to slow down.

Your body – and your future self – will thank you.

Breathe and Enjoy,
Natalie Richardson
Client Engagement Specialist, Board Certified Holistic Health Practitioner