Tag Archives: tofu

March 12, 2013 · 7:34 pm

BBQ Tofu Salad

I usually make my lunches for the week on Sundays, and usually make the same thing for the entire week.  I can put it together in the morning and don’t have to think about it because the prep work is already done.  This week, I made a BBQ Tofu Salad and it was SO good!  If you don’t like tofu, you could easily make this recipe with chicken.  It could also make for a healthy weeknight dinner.

BBQ Tofu Salad

Pieces:

  1. one package of cubed tofu, drained
  2. 4 tbsp. your favorite BBQ sauce + 1 tbsp. for dressing
  3. one can black beans, drained
  4. 1.5 cups frozen corn
  5. 2 tbsp. chili powder
  6. juice of one lime + 2 tsp. for dressing
  7. 2 tsp. lime zest
  8. 5 plum tomatoes (1 for each salad)
  9. one package of spring lettuce mix with herbs (more than enough for whole week)
  10. avocado slices (optional)

Process:

  1. Drain the tofu very well.
  2. In a large sauté pan, add the tofu and 4 tbsp. of your favorite BBQ sauce.  Saute the tofu over medium heat in the BBQ sauce until it starts to get crispy.
  3. In another large sauté pan, add the drained black beans and corn.  Add the lime juice, chili powder, and lime zest.  Stir the corn and beans on medium heat for 15 minutes.
  4. To make each salad, make a large bed of lettuce.  Top with corn and bean mixture, BBQ tofu, sliced tomato, and sliced avocado (if you wish).  Dress with extra 1 tbsp. of BBQ sauce and extra 2 tsp. lime juice.
  5. Enjoy!

BBQ tofuHappy Allergy Free Eating!

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December 18, 2012 · 7:24 pm

Apple, Celery, Grape, and Honey Tofu Salad

Knowing that big meals often come with the holiday season, I have been trying to make some light meals to maintain some sort of balance.  This past week, I made a very filling but lightly flavored salad.  It has easy and fresh ingredients.  And, if you don’t like tofu, you could easily use grilled or baked chicken pieces.  The recipe and ingredients here are enough for several days of salads!

Apple, Celery, Grape, and Honey Tofu Salad

Pieces:

  1. 1 head romaine, chopped
  2. 8 celery stalks, chopped
  3. 1 pound of red grapes, sliced in half
  4. 4 green apples, chopped into bite sized pieces
  5. 4 tbsp chopped scallions
  6. 1 package diced firm tofu (or dice a block yourself)
  7. cooking spray
  8. 4 tbsp. honey
  9. 2 tbsp. sesame seeds
  10. 2 tbsp. olive oil
  11. 3 tbsp. white wine vinegar
  12. 2 tbsp. apple cider
  13. salt and pepper to taste

Process:

  1. Drain the diced tofu and place the pieces in between two dish towels to dry, about 30 minutes.
  2. Chop all your salad produce- the lettuce, celery, grapes, apples, and scallions.
  3. In a large skillet lined with cooking spray and over medium heat, place the dried tofu.
  4. Drizzle 2 tbsp. honey and the sesame seeds over the tofu.
  5. Stir the tofu every 4 minutes, making sure to cook all sides evenly.  You will know that the tofu is done when it starts to brown to your liking.
  6. When the tofu is done cooking, assemble the salads by plating the lettuce and adding a handful each of celery, grapes, and apples.  Top with a handful of tofu and a pinch of scallions.
  7. For the dressing, combine 2 tbsp. honey with the olive oil, white wine vinegar, apple cider, and salt and pepper.  Shake well.
  8. Pour 2-3 tbsp. of dressing over your salad.
  9. Enjoy!

apple celery salad

 

Happy Allergy Free Eating!

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October 11, 2012 · 6:18 pm

Sweetened squash and tofu stir fry

Each Sunday, I think of something to make for my lunches during the week.  I try to find a good mix of protein, carbs, and also something a little more fun than just a sandwich on gluten free bread (although those weeks certainly do happen!).  This week, I made a sweet tofu stir fry with fall vegetables.  It is delicious, and people are constantly asking me what smells so good in the microwave at school!  If you don’t like tofu, this recipe could easily be used with chicken.

Sweetened Squash and Tofu Stir Fry

Pieces:

  1. one container pre- cut butternut squash (or one squash you peel and cut up yourself into one inch cubes)
  2. 2 zucchini, cut into rounds
  3. 2 yellow squash, cut into rounds
  4. one block firm tofu, drained and dried
  5. 2 tbsp. cinnamon
  6. 2 tbsp. pumpkin pie spice
  7. 2 tbsp. honey
  8. 1 tbsp. brown sugar
  9. salt and pepper
  10. cooking spray

Process:

  1. Cut the tofu block into one half inch by one half inch cubes.  Lay the cubes between two dish towels and let dry for a couple hours.
  2. In a large saute pan, add the butternut squash cubes and cooking spray.
  3. Over medium- high heat, let the butternut squash saute for 5 minutes.  Stir every minute or so.
  4. Add the zucchini and yellow squash rounds.
  5. Season with salt and pepper and stir the veggies every couple minutes.
  6. When the veggies start to soften, add the dried tofu cubes.
  7. Season with cinnamon, pumpkin pie spice, honey, and brown sugar.
  8. Continue stirring every couple minutes until the veggies are fork tender.
  9. Serve hot by itself or over rice, quinoa, or your favorite grain.

Happy Allergy Free Eating!

 

 

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January 29, 2012 · 8:29 pm

Curried Sweet Potato Stir Fry

In the mood for something a little different this weekend, I made a curry stir fry.  I used tofu, sweet potatoes, and red peppers.  I know that tofu is not everyone’s favorite… so this recipe would be just as good with chicken.  And for those that are afraid of curry… this would be a good recipe to dip your toe into.  It has great curry flavor, but isn’t too overwhelming.  I think that is what is so great about stir fry… you can always tweak it to what your individual tastes are.

Curried Sweet Potato Stir Fry

Pieces:

  1. one block of tofu, cut into bite sized pieces and dried on towels
  2. 2 tbsp. olive oil
  3. 2 sweet potatoes, peeled and cut into bite sized pieces
  4. 1 large red pepper, cut into bite sized pieces
  5. one half of an onion, cut into bite sized pieces
  6. 2 tbsp. yellow curry powder
  7. 2 tsp. cinnamon sugar (or 1 tsp. of each)
  8. 2 tsp. smoked paprika
  9. salt and pepper to taste
  10. one half cup dried cranberries

Process:

  1. To prep the tofu… cut into small blocks and set in between two towels for an hour to dry out.
  2. In a large saute pan, add the olive oil and tofu pieces.
  3. Let sit on medium high heat for about 4 minutes…then flip the tofu to brown the other sides.
  4. Add the sweet potatoes, red pepper, onion, curry powder, cinnamon sugar, paprika, and salt and pepper.
  5. Stir every few minutes to make sure that all sides get browned.
  6. When everything is just about tender, add the dried cranberries and stir for the last couple minutes.
  7. Serve hot.  Can also serve over rice.

Happy Allergy Free Eating!  Try something new.

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January 3, 2012 · 8:27 pm

Holiday Drool….

Holidays = food.  I had a wonderful time over the holidays spending time with family, and eating my way through a week long vacation!

Here are some of the allergy free food highlights that I just had to share:

Our annual Christmas Eve meal… fresh lobster over (corn) pasta, highlighted with spicy arugula.

Christmas salad… roasted pear and fennel.

Christmas beef tenderloin with parsley butter, peas, and crispy roasted potatoes.

Asparagus coins cooked in parsley water.  Serious flavor.

Shrimp over leek risotto.

Chicken taco in a gluten free shell!

Gluten free steak tips with spicy lime beans and orange glazed carrots.

Red curry tofu.

Nothing like washing down some southern meals with sweet tea!

I hope everyone had a wonderful holiday season… now it’s back to the kitchen for me after a week of wonderful meals cooked by Mom!  New recipes coming this week…

 

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October 25, 2011 · 6:57 pm

Honey Sesame Tofu

I ordered some Chinese take out with a friend this weekend, and my indulgence of choice was Honey Sesame Tofu.  I never had it before, and it was pretty good.  I liked the sweet flavor and thick tofu pieces.  Then I started thinking…. wait, I could make this…and make it healthier…

Honey Sesame Tofu

Pieces:

  1. 1 block of firm tofu
  2. 3 tbsp. oil for sauteing
  3. 2 tbsp. gluten free soy sauce
  4. 1 tbsp. sesame oil
  5. 6 tbsp. honey
  6. 2 tbsp. agave nectar
  7. 3 tbsp. plum sauce
  8. 3 tbsp apple cider vinegar
  9. 1 tsp. chili powder
  10. 1 tbsp. soy flour
  11. sesame seeds for sprinkling

Process:

  1. Make crispy tofu pieces, like I did in Sweet and Salty Stir Fry.  Follow steps 1-6 to dry, slice, and saute the tofu in hot oil in a shallow pan until they start to brown.
  2. While the tofu is cooking, make the honey sauce by combining soy sauce, sesame oil, honey,  agave nectar, plum sauce, apple cider vinegar, and chili powder.
  3. Heat the sauce on low until it starts to bubble, whisking thoroughly.
  4. Then add 1 tbsp. soy flour to thicken, and stir for just another minute.
  5. Pour the sauce over the tofu, sprinkle some sesame seeds, and serve over rice and/or vegetables.

Here is the take out version with rice:

Here is my version with snap peas:

Pretty close… and I am sure my version is healthier!

Happy Allergy Free Eating.

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September 22, 2011 · 4:58 pm

Sweet and Salty STP stir fry

In an effort to eat less meat but still get in some protein, I made a tofu based stir fry.  Tofu has a bad rap, but this recipe is a good introduction to tofu because it takes on the taste of the sauce.  If you are still scared of the white stuff, you can substitute baked chicken breast.  Either way, the sauce is a great sweet and salty balance and the butternut squash is perfect for this time of year.

Pieces:

  1. One block of firm tofu
  2. One half butternut squash, cut into bite sized pieces
  3. 2 red bell peppers, cut into bite sized pieces
  4. 3 tbs. rice vinegar
  5. 3 tbs. gluten free soy sauce
  6. 2 tsp. brown sugar
  7. 1 tbs. agave nectar
  8. 2 tsp. each cumin, paprika, cinnamon, crushed red pepper (reduce if you don’t like heat)

Process:

 

  1. Drain one block of tofu and cut in half lengthwise.  Place both halves on a towel, cover with another dishtowel, and let the extra water absorb for at least an hour.
  2. Cut the tofu into bit size cubes.
  3. Coat a shallow stir fry pan with oil and turn on medium-high heat.
  4. When the oil is hot, place the tofu cubes into the pan, leaving a little space in between each cube.
  5. Let the cubes sit for about 3-4 minutes, then flip each one over.  You may need to add more oil.  The cubes will start to crust around the edges.
  6. When the tofu is crusted, take the cubes off the heat and set aside.
  8. Cut one half of a butternut squash into bit sized cubes, or use a pre-cut package.
  9. At 375 degrees, roast the squash cubes on a cookie sheet with a light drizzle of olive oil, salt, and pepper.  They will be done when easily pierced with a fork, about 20 minutes.
  10. In the shallow stir fry pan, put bite sized pieces of red bell pepper with a spray of oil.  Cover for about 5 minutes and let cook, stirring once or twice.
  11. When the red pepper is soft, add the cooked squash and crusted tofu to the stir fry pan.
  12. Next add the sauce ingredients- rice vinegar, gluten free soy sauce, brown sugar, agave nectar, cumin, paprika, crushed red pepper, and cinnamon.  Stir.
  13. Take off the heat and serve when the sauce has thickened and the squash, peppers, and tofu are heated through.

 

Happy Allergy Free Eating!

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