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My Favorite Tofu Recipe

If you're following a plant based diet or just trying to limit your animal consumption you'll need to find a few good substitutes for protein. Especially if you are weight training and trying to build muscle. Tofu is a great alternative for animal protein, but it is an acquired taste.

When I first switched to a whole food plant based diet 4 years ago, I didn't love tofu. I've tried a number of recipes but never really stuck to one on repeat. Until now.

I have been reducing my calories every two weeks for an eight week shred. The goal is to keep my protein high while keeping carbohydrates low. So I have been eating the same tofu recipe for lunch for five weeks. This recipe is light and filling and tastes good enough to want to eat it every day. And pairing it with sautéed spinach, steamed broccoli or a large salad is a great way to have a low carb meal that's packed with nutrients.

Tofu has many health benefits including:

  • Good source of protein.

  • Contains all nine essential amino acids.

  • Plant source of Iron and Calcium and the minerals manganese, copper and phosphorous.

  • Contains magnesium, zinc and Vitamin B1.

  • Naturally gluten free.

  • Contains Isoflavones such as phytoestrogens to help protect against certain cancers.

  • May help lower bad LDL cholesterol.

  • May offer relief for certain symptoms of menopause.

  • High in healthy polyunsaturated fats, especially omega-3 alpha linoleic acid.

One serving of organic sprouted tofu contains:

  • 80 calories

  • 1g of carbohydrates

  • 5g of fat

  • 9g of protein

  • 300mg of calcium

  • 65 magnesium

  • iron

  • potassium

  • zinc

  • folate

It's important to note that not all tofu is made the same.Whenever possible try to buy tofu that is both organic and sprouted. Some tofu may be produced using highly processed methods and using GMO, negating all the great health benefits associated with consuming it.

Here is the recipe I love:


1 tablespoon olive oil

280g of organic sprouted firm or extra firm tofu

6 scallions or one large shallot finely sliced

2 tablespoons soy sauce or liquid aminos

1 clove garlic minced

1 small piece ginger minced

2 tablespoons nutritional yeast

Before cooking, I like to wrap the tofu in a paper towel for a few minutes to get all the moisture out. Or you can simply squeeze excess water out with your hands.

Heat half the oil in saute pan and add the scallion, garlic and ginger. Saute vegetables until soft, then remove from saute pan and set aside. In the same pan add the other half of the oil and heat slightly, Crumble tofu with your fingers or use a masher and add to oil. Saute tofu for 5 - 7 minutes, add vegetables back in with tofu, add soy sauce, nutritional yeast and salt and pepper to taste.

Makes 2 servings.




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