If you read my blog on soy, you’ll know that including healthy non-GMO, preferably organic soy foods in your diet can be an exceptional source of protein, minerals and antioxidants. These foods include tofu, tempeh, edamame, miso and soy beans.
Here are some of my favourite recipes:
Edamame poke bowl
One of the easiest, healthiest meals you can throw together, and you can swap in and out ingredients depending on what you’re in the mood for.
For a base you’ll need a whole grain: brown rice or quinoa are good gluten free option, pearl barely is DELISH if you’re good with gluten.
Then you’ll throw in some edamame.
Delicious additions include: teared nori sheets (iodine is important), avocado, sesame seeds, tofu (EXTRA protein), freshly sliced daikon radish, sweet potato, fermented veggies like sauerkraut.
Top with a light spinkling of sesame oil, tamari or soy sauce and some chilli flakes if you like it spicy.
Tempeh sandwich or burger
Tempeh can be a bit of an acquired taste, at first I thought it was gross (and you may too). However, once I’d found a truly delicious seasoning, it totally changed my opinion on this fermented soy food.
This recipe can easily be adapted to make either a burger or a sandwich. In either case I’d recommend looking for bread that’s wholegrain (I’ve found some delicious wholegrain spelt burger buns before) and free of added sugar.
Either find a pre-flavoured tempeh that you really like (my two favourites are the Tempeh Burger by Nutrisoy or any of the tempehs by Mighty Bean Tempeh).
Add some avocado
Peanut sauce to taste (you can blend up ¼ cup of peanut butter, 2 tablespoons of sesame oil, 2 tablespoons of soy sauce, 1 tablespoon of rice vinegar, 2 tablespoons of ginger, a clove of garlic, a pinch of cayenne and ½ a juice of lime; just add filtered water slowly to thin it out as needed)
Chilli sauce if like me you like it hot (blend up 2 hot red chillies (de-seed first), with 2 tablespoons of tomato paste, 1 tablespoon of lemon juice, 2 garlic cloves, 6 tablespoons of rice vinegar)
Some mixed green leafies (to veg it out a bit).
If you’re really feeling like a treat, you could even add in a nut cheese that you like (Botanical Cuisine’s Persian Feta made of cashews and macadamias is outstanding, or the smoked cheese by The Vegan Dairy).
OMG. One of the most delicious, high protein snacks conceivable and SO easy to make. Enjoy!
Press tofu for half an hour, or find some REALLY firm tofu.
Cut the pressed tofu into 1cm thick sliced squares.
Heat a non-stick frying pan for a few minutes over a medium heat.
Combine tofu with 1 teaspoon of oil (I love sesame for the flavour but another good choice would be avocado oil or olive oil- cooked oil is never a health food so use sparingly), 1 teaspoon of garlic powder, salt (you may want to go for iodised and not too much) and black pepper to taste. I also love chilli (you may have got the gist that I like it hot).
Add a further teaspoon of oil into the now hot pan.
Make sure tofu is well coated in the oil and spices and then move these onto the pan in a single layer.
Cook the tofu on each side for around 5 minutes or until you a delicious crispy golden crust forming around the tofu. Use a spatula to press down on the tofu whilst cooking, and flip over.
Make sure you eat these straight away as they are DELICIOUS hot.
For a happier, healthier you, and a happier, healthier planet.
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