Tofu is a soy bean product that has been a staple of Asian cuisine for centuries and often used in vegan and vegetarian dishes in Western cultures. Tofu is affordable, readily available and nutritious.
Tofu comes in a variety of textures ranging from soft to extra firm. Soft textures are best for smoothies and creamy soups. Firmer textures are good for stir-frys, scrambles, cutlets and kabobs. Tofu has little flavor on it’s own, but picks up the flavors of marinades and sauces.
Tofu is a good source of protein, calcium, iron, manganese, copper, selenium, phosphorus, magnesium, zinc, vitamin B1 and omega-3 fatty acids. A 1/2 cup serving of tofu contains approximately 100 calories.
Try these tofu recipes:
Berry Tofu SmoothieCitrus Ginger Tofu Salad
Crispy Peanut Tofu
Tofu Chorizo
Tofu Scramble
Stir Fried Eggplant, Green Beans & Tofu
Pine nuts are delicious and nutritious, but quite expensive. Indeed, pine nuts are the edible seeds of pine trees and harvesting and processing the pine nuts is very labor-intensive. Fortunately, it only takes a small handful of pine nuts to add flavor and texture to salads, side dishes, pasta, pizza and desserts. 
Millet is a gluten free, low allergenic and easily digestible grain that is a staple in Africa. Raw millet looks like birdseed, but 
Apricots are a seasonal stone fruit that arrives in grocery markets during the summer months. 
Although avocadoes are a seasonal, warm weather fruit, many grocery markets import avocadoes year round. In fact, January is the peak time for avocado demand in the United States due to the tradition of serving guacamole on Super Bowl Sunday.