Even if you are not a tofu fan, these crispy nuggets are hard to keep out of your mouth. The recipe includes tamarind,
an herb indigenous to India that has been cultivated for its pungent acidic flavor since prehistoric times. Tamarind can be
found as a frozen paste, a liquid concentrate, or fresh in pods. The porous tofu soaks up the tamarind's bittersweet flavor
and forms a caramelized crust around each bite with the tamari, ginger and garlic. The crunchy roasted sunflower seeds add
contrasting texture. These are excellent hot from the oven or chilled.
Ingredients
1/2 cup low-sodium tamari 6 cloves garlic, minced, about 3 teaspoons 2 1/2 tablespoons lemon juice 1/2 cup
orange juice concentrate 1/2 cup tamarind paste 1/2 cup ketchup 1 tablespoon minced fresh ginger 1/2 teaspoon
curry powder 1/2 teaspoon garam masala 1 1/2 tablespoons molasses 4 teaspoons cornstarch 1 tablespoon cold
water 1 pound extra firm tofu, pressed 1 cup sunflower seeds, toasted
Method
Combine tamari, garlic, lemon juice, orange juice, tamarind paste, ketchup, ginger, curry powder, garam masala, and molasses
in a small saucepan. Bring to a rolling simmer. Combine cornstarch and cold water. With sauce simmering slowly, whisk in diluted
cornstarch. Simmer sauce for one minute; remove the pan from the heat. When tofu is ready, cut it into 1-inch squares, coat
it in marinade and marinate for two hours in the refrigerator.
Preheat the oven to 400°F. Roll tofu in sunflower seeds
until well coated. Place the tofu on a lightly oiled baking pan. Bake for about 25 minutes, or until deep golden brown, turning
the pan once during the cooking process.
Nutrition
Per serving (about 10oz/282g-wt.): 390 calories (160 from fat), 17g total fat, 2g saturated fat, 0mg cholesterol, 1860mg
sodium, 42g total carbohydrate (4g dietary fiber, 26g sugar), 20g protein
TOFU FAJITAS
Serves 4
Cooking the tofu, onions and peppers quickly over high heat ensures the pan juices evaporate quickly while caramelizing
the veggies. Pair these fajitas with a salad or a side of brown rice and black beans.
Ingredients
1 pound extra-firm tofu Juice of 1/2 a lime 1 tablespoon ground cumin Salt to taste Pinch of cayenne pepper
1 large red onion, thinly sliced 1/2 green bell pepper, cored, seeded and sliced 1/2 red bell pepper, cored, seeded
and sliced 1 tablespoon expeller pressed canola or peanut oil, divided 4 large whole wheat, spelt or corn tortillas,
warmed 1 avocado, peeled and diced 1/2 cup cilantro, chopped Salsa
Method
Firmly press tofu between layers of paper towels to remove as much liquid as possible, then cut into 2-inch x 1/2-inch
strips and transfer to a wide, shallow dish. Mix lime juice, cumin, salt and cayenne in a small bowl and pour half of the
mixture over the tofu. Toss gently to coat all over, cover and refrigerate for 20 minutes, or overnight. Put onions, peppers
and remaining lime juice mixture into a large bowl, toss well, cover and refrigerate for 20 minutes, or overnight.
Heat
1/2 tablespoon of the oil in a large nonstick skillet over high heat. Add tofu and stir-fry until browned on all sides; transfer
to a plate. Add remaining 1/2 tablespoon oil to skillet, add peppers and onions and stir-fry over high heat until browned
and fragrant. Add tofu back to the skillet and mix to combine it with the peppers and onions.
Assemble tacos by filling
each warm tortilla with the tofu mixture, avocados, cilantro and salsa. Serve immediately.
Nutrition
Per serving (about 10oz/291g-wt.): 390 calories (190 from fat), 21g total fat, 2.5g saturated fat, 0mg cholesterol, 470mg
sodium, 34g total carbohydrate (9g dietary fiber, 4g sugar), 19g protein
TOFU LETTUCE WRAPS
Serves 4
Take a break from meat and serve these easy wraps at your next get together. They're full of protein and flavor and low
in fat. Ingredients with an asterisk (*) are available in the Whole Foods Market Family of Brands.
Ingredients
1 to 2 tablespoons canola oil* 1/2 cup finely chopped yellow onion 1/2 cup finely chopped zucchini 1/2 cup
chopped carrot 1 (8-ounce) package baked tofu, oriental or teriyaki style, cut into 1/2-inch cubes 1 tablespoon finely
chopped mint 1/2 cup chopped green onions 1 (8-ounce) can sliced water chestnuts, drained* 1/4 cup hoisin sauce,
plus more for dipping* 1 head butter lettuce Lime wedges
Method
Heat oil in a large skillet over medium high heat. Add onions, zucchini and carrots and cook until softened, about 5 minutes.
Stir in tofu, mint, green onions and water chestnuts. Add 1/4 cup of the hoisin sauce and let simmer 5 to 7 minutes, stirring
often. Remove from heat and serve tofu mixture with lettuce leaves for wrapping, lime wedges for squeezing and additional
sauce for dipping, if you like.
Nutrition
Per serving (about 9oz/253g-wt.): 250 calories (100 from fat), 12g total fat, 1.5g saturated fat, 0mg cholesterol, 700mg
sodium, 21g total carbohydrate (5g dietary fiber, 7g sugar), 15g protein
TOFU CURRY
Ingredients
1 (14-ounce) package extra-firm tofu, drained 2 tablespoons flour 6 tablespoons canola oil Salt and pepper
to taste 1 small head broccoli, cut into florets 1/4 pound green beans, trimmed 1/2 bunch cilantro, stems removed
1/2 bunch mint, stems removed 1/2 bunch basil, stems removed 1 (14-ounce) can light coconut milk 2 Thai chiles,
seeded and roughly chopped 1 (1-inch) piece ginger, peeled 1 (1-inch) piece lemongrass, peeled 1 tablespoon brown
sugar 1 (15-ounce) can baby corn, drained and rinsed 6 button mushrooms, sliced 7 ounces “pad thai”
style rice noodles, cooked according to package instructions 3 green onions, thinly sliced Lime wedges
Method
Arrange tofu between several layers of paper towels on a large plate. Using the palm of your hand, press down gently to
remove as much liquid as possible from the tofu. Change out the paper towels and repeat a second time. Cut tofu into 1½-inch
cubes and toss gently in a bowl with flour. Heat oil in a large skillet over medium heat. Shake excess flour off of tofu then
carefully transfer to skillet. Fry tofu, turning occasionally, until golden brown all over, 5 to 6 minutes total. Transfer
to a paper towel-lined plate and set aside.
Bring a large pot of salted water to a bowl. Add broccoli and cook until
just tender, 2 to 3 minutes. Using a slotted spoon, transfer broccoli to a bowl of ice water until chilled then drain well.
Repeat process with green beans; set aside.
Put cilantro, mint, basil, coconut milk, chiles, ginger, lemongrass, sugar
and ½ cup water into a blender and puree until smooth. Transfer to a large skillet and bring to a simmer over medium heat;
season with salt and pepper. Add corn, broccoli, green beans, mushrooms and tofu and cook just until warmed through, about
2 minutes. Divide noodles between bowls and top with curry, tofu and vegetables. Garnish with green onions and lime wedges.
TOFU PATTIES
ingredient list
Serves 4
1/4 cup vegan mayonnaise
1/4 cup finely chopped onion
1/4 cup chopped parsley
2 tsp. dried tarragon
1 tsp. Dijon mustard
1 14-oz. pkg. firm tofu, drained
1 4-oz. can sliced mushrooms, rinsed, drained, and finely chopped
1/3 cup grated carrots
4 sun-dried tomatoes in oil, drained and finely chopped
1cup breadcrumbs
1 16-oz. jar prepared tomato sauce
1. Whisk together mayonnaise, onion, parsley, tarragon, and mustard in bowl. Mash tofu into mixture with
fork. Stir in mushrooms, carrots, and sun-dried tomatoes. Fold in breadcrumbs.
2. Heat large skillet coated with cooking spray over medium heat. Scoop tofu mixture onto hot skillet in
1/4-cup dollops, and reduce heat to medium-low. Cook 5 to 7 minutes, or until patties are golden. Flip patties, and cook 4
to 5 minutes more. Transfer to plate, and keep warm. Repeat with remaining tofu mixture until you have 8 patties. Transfer
to plates, and serve each patty topped with 1/4 cup tomato sauce.
TOFU LETTUCE WRAPS
Serves 4
Take a break from meat and serve these easy wraps at your next get together. They're full of protein and flavor and low
in fat. Ingredients with an asterisk (*) are available in the Whole Foods Market Family of Brands.
Ingredients
1 to 2 tablespoons canola oil* 1/2 cup finely chopped yellow onion 1/2 cup finely chopped zucchini 1/2 cup
chopped carrot 1 (8-ounce) package baked tofu, oriental or teriyaki style, cut into 1/2-inch cubes 1 tablespoon finely
chopped mint 1/2 cup chopped green onions 1 (8-ounce) can sliced water chestnuts, drained* 1/4 cup hoisin sauce,
plus more for dipping* 1 head butter lettuce Lime wedges
Method
Heat oil in a large skillet over medium high heat. Add onions, zucchini and carrots and cook until softened, about 5 minutes.
Stir in tofu, mint, green onions and water chestnuts. Add 1/4 cup of the hoisin sauce and let simmer 5 to 7 minutes, stirring
often. Remove from heat and serve tofu mixture with lettuce leaves for wrapping, lime wedges for squeezing and additional
sauce for dipping, if you like.
Nutrition
Per serving (about 9oz/253g-wt.): 250 calories (100 from fat), 12g total fat, 1.5g saturated fat, 0mg cholesterol, 700mg
sodium, 21g total carbohydrate (5g dietary fiber, 7g sugar), 15g protein
To prepare sauce: Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, honey,
ginger and garlic in a small bowl.
To prepare tofu: Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick
slabs. Coarsely crumble each slice into smaller, uneven pieces.
Heat oil in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without
stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking,
stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables
are just cooked, 1 to 2 minutes more.
From EatingWell Magazine January/February 2008 --
CRISPY
TOFU & PINEAPPLE NOODLES
The tropical flavors of the hot chile-spiked pineapple noodles that accompany the crispy tofu
in this dish will take the chill out of any cold day.
Makes 4 servings
ACTIVE TIME: 40 minutes
TOTAL TIME: 40 minutes
EASE OF PREPARATION: Easy
4 ounces udon noodles or whole-wheat spaghetti 1/3 cup sesame seeds, preferably a mixture
of white and black 1 tablespoon plus 1 teaspoon cornstarch, divided 1/2 teaspoon salt 1 14-ounce package extra-firm
water-packed tofu, drained 4 teaspoons canola oil, divided 1 tablespoon minced fresh ginger 2 cloves garlic, minced 1-2
small dried red chiles, such as Thai, cayenne or chile de arbol 8 ounces sugar snap peas, trimmed (see Tip) and cut in
half 1 6-ounce can pineapple juice (3/4 cup) 2 tablespoons plus 2 teaspoons reduced-sodium soy sauce 2 cups diced
fresh pineapple 2 teaspoons hot sesame oil
1. Bring a large saucepan of water to a boil. Cook pasta according to package directions, drain
and rinse well under cold water. 2. Mix sesame seeds, 1 tablespoon cornstarch and salt in a shallow dish. Cut the block
of tofu lengthwise into 8 thin “steaks.” Pat dry with a paper towel, and press both sides into the sesame-seed
mixture. 3. Heat 2 teaspoons canola oil in a large nonstick skillet over medium-high heat. Add the tofu and cook until
golden brown, about 3 minutes per side. Transfer to a plate, cover and keep warm. 4. Wipe out the pan. Heat the remaining
2 teaspoons canola oil. Add ginger, garlic and chiles and cook, stirring, until fragrant, about 30 seconds. Add snap peas
and cook, stirring, until beginning to brown, about 2 minutes more. Add pineapple juice, bring to a boil and cook 2 minutes.
Whisk the remaining 1 teaspoon cornstarch and soy sauce in a small bowl until smooth. Add to the pan and cook, stirring, until
the sauce is thickened, about 1 minute. Reduce heat to low, add pineapple, sesame oil and the noodles; toss to coat with the
sauce and cook until heated through, about 1 minute. Remove the chiles. Serve the noodles with the tofu.
Sweet and Sour Tofu
Serves 6
Look for bottled soy ginger sauce on the shelves in the grocery department. It adds an easy burst of flavor to this dish
without any added work. Spoon the finished tofu over steamed rice or noodles, if you like.
Ingredients
1 pound firm tofu, cut in 3/4-inch cubes 1 cup prepared soy ginger sauce 1 tablespoon canola oil 2 stalks celery,
thinly sliced 1 red bell pepper, cored, seeded and chopped 1 green bell pepper, cored, seeded and chopped 2 cups
3/4-inch chunks pineapple 1 tablespoon rice wine vinegar 2 tablespoons chopped cilantro 2 green onions, thinly
sliced
Method
Gently toss tofu cubes in 1/4 cup of the soy ginger sauce. Heat canola oil over medium high heat in a large skillet. Add
tofu and cook, stirring occasionally, until golden brown. Using a slotted spoon, transfer tofu to a large plate and set aside.
Add celery and bell peppers to skillet and cook, stirring occasionally, for 4 minutes. Add pineapple and cook for 2 minutes
more. Reduce heat to medium low. Add remaining 3/4 cup soy ginger sauce, vinegar, cilantro and green onions and stir just
to combine. Gently stir in tofu and cook until heated through. Transfer to plates and serve.
Nutrition
Per serving (about 8oz/228g-wt.): 130 calories (40 from fat), 4.5g total fat, 0.5g saturated fat, 0mg cholesterol, 920mg
sodium, 17g total carbohydrate (2g dietary fiber, 8g sugar), 6g protein
Soy Bacon/ Stripples/ Faken Bacon SANDWICHES
This is a great summer recipe for sandwiches at NOON.
Morning Star Farms Stripples or as we call them: FAKEN BACON
Red Ripe Organic Tomatoes (so good this time of the year!) Sliced
1/2cup packed coarsely torn fresh organic basil leaves
6 tablespoons Organic Olive Oil
Sea Salt
Ground Black Pepper
One Bunch of Organic Arugula
Pick your own cheese, we use sliced romano
12 Grain Organic Bread
Oregano flakes
Naysoya Naonaise
Cook Faken Bacon until crispy 2-3 strips per sandwich, drain on paper towels
Slice tomatoes thin
Place the tomatoes in a shallow baking dish. Add basil, olive oil, oregano and salt. Sprinkle
black pepper and turn to coat. Let stand for 30 minutes to an hour.
Place toasted bread slices on work surface. Spread a nice coating of Nayonaise add cheese on
each slice. Top each slice with tomatoe, faken bacon. Add arugula. Cover with remaining toasted bread slice and press
each slighty to adhere. Cut each sandwich in half and serve. YUM!
Tofu Curry Dip
This makes an excellent dip for carrot or celery sticks, or blanched green beans and asparagus. It
easily doubles as a creamy salad dressing, too.
Blend together tofu, lemon juice, canola oil, curry powder, honey and tamari until completely smooth.
Stir in chives. Transfer to a serving bowl and chill until ready to serve.
Nutrition
Per serving (about 2oz/46g-wt.): 70 calories (40 from fat), 4g total fat, 0.5g saturated fat, 0mg cholesterol,
150mg sodium, 4g total carbohydrate (1g dietary fiber, 3g sugar), 4g protein
Dr. Wechsler’s Skin-Fresh Smoothie
1 cup water (plain), or soymilk, or low-fat or skim milk
1
cup fresh or frozen berries of your choice (try a medley of raspberries, blueberries, and blackberries)
2 tablespoons
flaxseed meal or flax oil
Ice and agave nectar to taste
Optional: 1 scoop vanilla or chocolate whey protein
powder
Combine water or milk, berries, and flax in a blender. Cover, and blend until smooth. Taste. If you want it
thicker, add ice. If you want it sweeter, add a tablespoon of agave nectar. If you want extra nutritional punch, add the protein
powder. (Natural-food stores carry a wide variety of these; just make sure not to buy meal-replacement powder.) If you want
more good-for-your-skin nutrients, blend in some vegetables like cucumber or broccoli, too. With the sweetness of the berries,
Dr. Wechsler notes, you won’t even taste the veggies
When I lived on The Farm in Tennessee we ate soy soy soy. I wanted to share some of those recipes with you. They
are great for young children, especially INDIGO CRYSTAL RAINBOW CHILDREN.
Whole Soy Beans when fully cooked are very soft, juicy and delicious. The best way to cook whole soy
beans is in a pressure cooker. Soak beans overnight, drain soaking water then when you cook 2cups of whole dry beans,
add four cups of water, 2 TBS. of oil, and I like to add some garlic cloves to mine. It takes about an hour at an even
pressure to cook the beans. When they are done, a bean will mash easily between the tongue and the roof of your mouth.
Add salt after the beans have finished cooking or the beans will become hard. They are great just plain with brown
rice or you can create a world of different dishes with them.
SOY BEANS AND TORTILLAS
This is the most popular way to enjoy soybeans in my family. Soy beans are not a complete protein
until they are eaten with a grain. Like rice or in this case whole wheat tortillas.
Just fix up those cooked soybeans with some mexican seasoning, add some oil in a cast iron skillet, add
those beans and mash them with a potatoe masher in the hot oil they become somewhat refried. Heat your whole wheat flour
tortilla and the soy bean and chopped onions, lettuce, tomatoes, cilantro and salsa and it's a great meal.
TOFU SPINACH PIE
* TOFU SPINACH PIE is very simple to make. It's a vegetable protein from the legume family.
Here is your shopping list for one pie. Of course you will have plenty of extras for your newly stocked organic kitchen.
I consider my kitchen, my health food store and resturant, always stocked with plenty of choices of pure clean foods.
Nasoya Firm Tofu 1 package
Shredded Organic Chedder Cheese 1 package
Organic Bread Crumbs, seasoned. 1 12oz. container
Granulated Garlic
Organic Garlic Cloves 2
Organic Extra Virgin Olive Oil 1 8oz. bottle
Organic Soy Sauce or Tamari 1 8oz.bottle
Organic or regular frozen deep dish pie shell/ or make your own whole wheat pastry or unbleached flour
deep dish pie shell.
Organic Baby Spinach leaves 8 oz. to 1 lb
Making Tofu Pie is simple. You use this as a substitute for a meat at your dinner table. Because
the Tofu is protein, low in calories, no animal fat which means no cholestrol. Adding the cheese will bring the protien
level up and will give just enough fat to stay healthy.
Here is how to do it:
Take the Tofu out of the package and water, set for at least 15minutes on a paper towel to absorb the extra
water, then break it in half and put it into the processor. Add a least a third of a cup of the bread crumbs. Mix both
for a quick 30 seconds. The bread crumbs add
body, flavor, salt, and will also help to absorb the extra liquid from the Tofu and spinach.
Put a half a cup of water in a sauce pan, fill the pan to the top with your baby spinach leaves, don't pack
it, just lightly place it into the pan. Smash and chop three gloves of fresh garlic and place on top of the spinach
leaves, pour 2 tablespoons of olive oil onto all of it. Turn to high heat, let boil for two minutes, turn off and
cover with a top.
Back to your Tofu mixture in the food processor you will want to add, 1/3 of a cup of chedder cheese, 3
tablespoons of soy sauce and 2 teaspoons of granulated garlic, turn the processor on and mix for about a minute.
Now drain the cooked spinch through a strainer. Add the drained cooked spinach and garlic into the
Tofu mix. Add 3 tablespoons of olive oil and mix on medium speed for two to three minutes so that your mixture
will be a light green. You don't want to see spinach leaves anywhere. This mixture will be creamy but thick, if
it's not, then add another 1/3 cup of bread crumbs. That's good. Now pour it into your deep dish pie shell, cover
with a light layer of the seasoned bread crumbs and bake in the preheated oven @350o for 40 minutes. It will rise up and the
crust will be golden brown and flakey. The top of the pie will be golden brown bread crumbs. When you take it
out of the oven, let it cool for fifteen minutes. It needs to set up before you cut into it. ENJOY.
I will serve the pie with a salad of torn romaine lettuce hearts, cherry tomatoes, slivers of carrot,
a sliced avacado with olive oil and rice vinager dressing and some fresh baked French or Italian bread, sprayed with
olive oil and sprinkled with gradulated garlic, slightly heated through and through at 300o for about 15-20minutes.
My boys will drink organic cranberry juice with this dinner.
My guys love a sweet after dinner like, dark chocolate covered almonds.
I'll feed good about caring for my family with a healthy low fat meal like this. It's filled with
the greens and I know my guys are going to feel better and have more energy with these great veggies going into them.
Also, for those boys who don't like to eat green salads, I make them carrot and celery sticks. They
love that munching, hand to mouth thing.
Cut the butter into tablespoons and then each tablespoon into quarters. Put cut butter in the freezer while mixing flour
and salt. Mix the whole wheat pastry flour with the salt in a medium bowl or a food processor. Add the cold butter pieces
and cut in using a pastry blender or by pulsing in the food processor. Add ice water, 1/2 tablespoon at a time until dough
forms into a ball. Gather up and pat into a disk. If possible, refrigerate dough for 30 minutes before rolling out. When ready
to use, roll dough out on a lightly floured board. Gently fold into quarters using a little flour as needed to prevent sticking.
Place dough in pie plate and carefully unfold, fitting loosely and then pressing into place. Trim the edges and crimp for
a decorative crust.
This dough can also be frozen for later use.
Nutrition Info
Per Serving (29g-wt.): 140 calories (90 from fat), 10g total fat, 6g saturated fat, 2g protein, 10g total carbohydrate
(1g dietary fiber, 0g sugar), 25mg cholesterol, 40mg sodium
Food Processor or Mixer
Let me hear from you! How did you like it?
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