Plant Based Tofu Steaks and Carrot Salad – Meatless Monday

After a few weeks of rain, the sun has returned to Sydney! The blue skies and warmer weather have inspired me in the kitchen and this week I am sharing my recipe for Plant Based Tofu Steaks and Carrot Salad; a light, delicious meal or side, which is perfect for sunny days and picnics!

FB Tofu Steaks close finished

Plant Based Tofu Steaks and Carrot Salad

GF, DF, EF

VEGAN AND VEGETARIAN 

Marinade

1 tablespoon organic roasted sesame oil

1/4 cup lemon juice

1/4 cup tamari soy sauce

2 tbsp freshly grated ginger

2 tablespoon rice syrup

1 teaspoon sweet paprika

1 package extra firm organic tofu, rinsed

Carrot Salad

2 cups coarsely grated carrot

1/2 cup roughly chopped cashews

1/3 cup minced shallots, white and green parts

1/3 cup finely chopped fresh coriander or italian parsley

2 teaspoons fresh lemon or lime  juice

1 teaspoons roasted sesame oil

1 teaspoon  tamari soy sauce

½ cup blanched mung bean sprouts

FB Tofu Steaks ingred. 1

Method

1.Cut each block of tofu in half horizontally, then into slices lengthwise, about ½ cm thick. Arrange in single layer on rimmed plater.

2. Combine marinade ingredients and pour over tofu, cover and refrigerate for 1-2 hours or overnight.

FB Tofu Steaks marinating

3. Place the tofu on single layer of a shallow sided tray and grill or bake on high heat for 6-8 minutes, turning once and glazing with reserved marinade.

FB tofu Steaks tofu cooked

4. Grate the carrots, chow the cashew and chop the shallots, coriander. Mix with the rest of the ingredients. Place tofu on a serving platter, top with carrot salad stacked on top.

5. Pour dressing over salad and serve at room temp.

FB Tofu Steak finished

Kale and Black Bean Organic Vegetable Pie – Meatless Mondays

You may have written-off kale as being a fad, but don’t. It deserves our attention.

Kale is incredibly nutrient dense and has definitely earned its status as a trendy vegetable. It’s delicious and a great source of vitamin A, which helps to keep our eyes functioning properly as well as K and C.  Kale is also low in oxalates so it doesn’t block your body’s uptake of essential minerals. Recent research has shown that black beans provide special support for digestive tract health, and particularly our colon.

My Kale and Black Bean Organic Vegetable Pie combines these nutritious ingredients with other delicious and healthy foods, creating the perfect comfort dish for a cool autumn night or an informal family lunch.

Picture1

Kale and Black Bean Organic Pie

Ingredients

GF, DF, EF

VEGAN AND VEGETARIAN

 

Choose organic vegetables and other ingredients whenever possible

4 cups sweet potato thinly sliced into rounds

1 tablespoon olive oil

2 teaspoons chopped garlic

1 tablespoon finely chopped ginger

1 teaspoon ground cumin

1 yellow or red carrot chopped into half moons

1 beetroot or purple carrot chopped into half moons

3-4 cups chopped kale

1 cup canned black beans

tamari or salt to taste

½ cup ground almonds or other nuts (optional)

 

Kale:bean pie cut finish 

 

Tofu Cream

300g blanched and drained silken tofu

½ cup cashew, almond, sesame butter or oil

Water , soy or other milk (1/2-1 cup)

¼ cup lemon juice, umeboshi vinegar or whole grain mustard.

Sea salt or Himalayan salt or 1-2 teaspoons of miso paste

1 teaspoon cumin or coriander

1 teaspoon dill seeds (optional)

 

Method for Tofu Cream

  1. Drop tofu into boiling water and cook 2-3 minutes. Drain.
  2. Blend with other ingredients till creamy and smooth.
  3.  Can keep refrigerated for 1 week uncovered.

Kale:bean pie ingred 2

 

Method

1. Steam sweet potatoes till soft. Set aside.

2.  Cut Vegetables.

Kale:bean pie veg cut

3.  Heat skillet, add oil and sauté the chopped garlic for 1-2 minutes. Add the ginger and continue to sauté another few minutes to flavour the oil. Then add the cumin. Stir. Add the chopped carrots and beetroot, cover and cook till tender. (add water if  necessary)

4.  Then add the chopped kale, and sauté  few minutes. Add the beans and stir around until well mixed. Add nuts, if desired then season with tamari or salt to taste. Cover and set aside.

FB Kale:bean pie cooking

5. Pre-heat oven to 375 F 175 C. Oil a round pie dish or rectangular baking pan.

6. Blanch tofu into boiling water 2-3 minutes, drain and press out excess liquid. Place in processor, with the lemon juice, umeboshi (plum) vinegar or whole grain mustard. Blend together. Then slowly add the nut butter or oil and continue to blend. Season with salt, or miso and cumin or coriander and dill seeds. Taste and adjust seasoning. It should taste strong.

Kale:bean Pie shell

7. Put the kale bean mixture into the oiled dish, cover with tofu cream and top with sweet potato rounds. Sprinkle on sesame seeds if desired and bake 15-20 minutes or until hot.

FB Kale:bean pie tofu cover

8. OPTIONAL: Reserve the tofu cream, just top with sweet potatoes and bake. Serve the tofu cream on the side. (if you choose this method, thin the cream so it can be spooned over the pie.

FB Kale:bean PIe finished

ENJOY!

 

 

 

 

Veggie Nut Butter Sushi Rolls – Meatless Mondays

Another week and time is just rushing by. As the weather starts to cool our bodies crave food that’s both filling and comforting. My Veggie Nut Butter sushi Rolls are a fantastic Autumn dish, easy to make and packed with protein. Perfect for lunch boxes, a light dinner or post workout treat.

These bite sized rolls also make a great snack or side. I like to serve them with some soup or stew. Cook the vegetables before hand and keep them ready to roll up. If you’re preparing the vegetables the day before, steam the vegetables and wrap for a few minutes before rolling.

Veggie Butter Nut Sushi Wrap 1

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Grilled Miso Ginger Eggplant – Meatless Mondays

This week I am celebrating Meatless Monday with a delicious recipe for Grilled Miso Ginger Eggplant, which is overflowing with healthy bacteria and probiotics. These good bacteria inhabit our gut environment and balance the “unhealthy bacteria” that we obtain from processed food, environmental toxicants, contaminated water, pollution and so on.

Organically grown fermented soy products like miso, tempeh or natto are the only types of soy I recommend consuming.

Eggplant Kraut

 

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