Wednesday, March 14, 2012

Tasty Tofu Salad

Tofu to most people can be found as a bland tasting texture-less blob. I personally struggled with it  for years, knowing I should be incorporating it into my nutrition because of my vegetarian ways.  I loved to eat  tofu at a restaurant, but come to home cooking I couldn't get it out of the packet. The truth is tofu prepared properly can be the most versatile, flavourful and nutritious food substitute for meat found.  Tofu exceeds the nutritional value of most meat dishes.
You don't have to be a vegetarian to include this to your nutrition. 


I got so excited when my girls ate my creation of tofu with me. It is a cooked recipe, but mixed with loads of raw vegetables this recipe will be sure to leave you satisfied and energised.

Tofu has many benefits and I love to share healing and super foods that will nourish your body and soul.

Tofu is 
  • low in fat, calories
  • excellent source of high  protein 
  • rich in  Vitamin- B
  • contains a lot of calcium 
  • easily to digestive
  • helps the reduction of Cholesterol, helps maintain the  level of good HDL  by lowering the levels of bad LDL cholesterol 
  • rich in isoflavones, isoflavones reduce the risk of osteoporosis, breast and prostate cancers.
Rosemary Tofu Salad

250 grams Tofu
1/4 cup of chopped Spanish onion
1/2 Tomato
1 tablespoon fresh rosemary 
1 tablespoon fresh oregano 
1 tablespoon olive oil
pinch of pink salt or sea salt

Method
Blend all ingredients in processor

Spoon Pattie size onto hot plate grill or pan, cook one side and carefully try and flip to cook other side.

Salad ingredients

1 cup Spinach leaves
1/2 chopped yellow capsicum
1/4 diced Spanish onion
4x cherry tomato
1/4 diced avocado

Dressing
Drizzle flax seed oil, 1/2 lemon, dash of sweet Chile sauce. 






Method
Toss salad and mix through the cooked tofu, allowing it to crumble throughout the salad

For children

Serve tofu as a Pattie with sweet Chile sauce or a dipping. If your children don't like onion, you can cook tofu plain on a hot plate, until crispy. 

Gluten free Dipping sauce
2 tablespoon soy sauce
1 tablespoon sesame oil
1/2 tablespoon honey
1 tablespoon rice vinegar
1 clove garlic
fresh chives to taste

Enjoy and most of all have FUN!

Love and light 
Nicky x