Do yourself a flavor

Press tofu between two clean towels with a weight on top for 20 minutes. (A cast-iron skillet works well.) In a large container with lid, mix together honey, vinegar, soy sauce, ketchup, sesame oil, garlic, ginger, red pepper flakes, and grated carrot. Cut tofu into 1-inch cubes and toss to coat with marinade. Cover container and place in fridge for at least an hour and as long as 24 hours.

Spray a large skillet with cooking spray and lightly sauté onion and pepper over medium-high heat for 3 to 4 minutes, then transfer them into a bowl to cool. Spray skillet again, then toss in tofu, reserving the majority of the marinade for now. Let the tofu brown and caramelize a bit on each side, then pour in the marinade. In a small bowl, mix cornstarch with water, then pour into marinade. Continually stir until sauce thickens. Mix in pepper and onions, cooking another minute. Serve over rice.

Mix ingredients to make raita, if using, and refrigerate. Mix all remaining ingredients except chicken in a large container with a lid. Pat chicken pieces dry, then deeply score with a paring knife for the chicken to absorb the marinade. Generously coat chicken in marinade, cover, and refrigerate for 6 to 24 hours. 

Preheat oven to 450 F. Line a baking tray with foil and place an oven-safe metal rack on top. Spray rack with cooking spray. Lay coated chicken pieces on rack, leaving some space in between them. Roast on middle rack 20 minutes, flip chicken, then roast another 20 to 25 minutes, until cooked through. Broil for 5 to 7 minutes until lightly charred. Serve hot, with raita and naan bread if desired.

This salmon can be baked, pan fried, or (as shown) grilled. In a small bowl, mix together all dry ingredients. Rub salmon with olive oil, then rub in the spices. Let rest for 15 minutes. Heat grill to medium, then spray with cooking spray. Lay salmon on the grill flesh side down until charred opaque, 2 to 3 minutes. Flip so skin side is down and cook another 6 to 8 minutes, to the preferred doneness. Serve with favorite vegetables and side dishes.

Drain juice from canned pineapple into a medium bowl, then whisk together with honey, lime juice, lime zest, ginger, garlic, and salt. Pour half the marinade over the steak in a ziplock bag and reserve the rest as a dressing for the salad later. Zip bag and shake to coat steak. Refrigerate steak, dressing, and pineapple slices overnight.

Set grill to medium-high and spray with cooking spray. Remove steak from marinade and lightly shake off excess. Use metal tongs to place steak and pineapple slices flat on the grill. Close lid and grill pineapple slices for 3 minutes and steak for 5 to 9 minutes on each side. Check for an internal temperature of 135 F on the thickest part of the steak for medium-rare. Steak will continue to cook once removed, by about 5 degrees. Let rest before slicing against the grain. Prep salad by tossing tomatoes, avocado, onion, and arugula with the reserved dressing.