Healthy Recipes

Sweet Sesame Tofu and Broccoli

 

Tofu is a good source of protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. In addition, tofu is a good source of magnesium, copper, zinc and vitamin B1.

Tofu – I prefer GMO Free “Extra Firm” Tofu. When stirring into recipes it holds it’s shape better.

You can always fry your Tofu in a frying pan with a bit of oil but I prefer to bake my tofu.  I toss with 1 tbsp. olive oil, 1 tbsp. soy sauce then I add 1 tbsp. of corn starch.  This allows the tofu to bake a little crispier.

The above picture is 3 packages of Tofu (15 oz. each)

Broccoli – I lightly steam my vegetables in a large steaming pot and remove before they are soft.  I immediately rinse in cold water to stop the cooking process.

Quinoa – I cook my quinoa in organic chicken stalk.  For those who are Vegan you can use organic vegetable stalk.  I use coloured quinoa as I think it makes dishes look beautiful and taste wonderful.

I put all the sauce ingredients in a large pot and heat.  I then add the cooked Tofu and steamed broccoli and toss.

I then sprinkle with the Sesame seeds and toss once more.

You can serve just as is or you can put on a bed of quinoa or rice.

Leftovers:  I toss all left overs into a bowl and put in the fridge.  What a wonderful snack, breakfast, lunch or tomorrow nights dinner.  Sadly, there are very little left overs in my home!

 

 

 

 

 

 

Sweet Sesame Tofu and Broccoli

Print Recipe
Serves: 4 Cooking Time: 1 hour

Ingredients

  • Baked Tofu
  • 1 block (15 ounces) of organic extra-firm tofu
  • 1 tablespoon organic olive oil
  • 1 tablespoon organic tamari* or soy sauce
  • 1 tablespoon arrowroot starch or cornstarch
  • SAUCE
  • 1/4 cup organic soy sauce
  • 2 Tbsp water
  • 1 Tbsp organic toasted sesame oil
  • 2 Tbsp coconut sugar (or organic cane sugar or maple syrup)
  • 2 Tbsporgnic rice vinegar
  • 1 Tbsp grated fresh organic ginger
  • 2 cloves organic garlic, minced
  • 2 Tbsp sesame seeds
  • 1 Tbsp organic cornstarch
  • Lightly Steamed Broccoli
  • 1/2 pound or more:)
  • Cooked Quinoa
  • 4 cups cooked quinoa or rice (I like to use organic chicken or vegetable stock instead of water) for a richer flavour.

Instructions

1

Cooked Quinoa.

2

1 cup quinoa (Add a bit more quinoa – perhaps 2 tbsp. / 1 cup)

3

2 cups water or organic chicken stalk or organic vegetable stalk…

4

Quinoa Cooking tips

5

Rinse quinoa in a fine sieve until water runs clear, drain and transfer to a medium pot. Add water and salt and bring to a boil. Cover, reduce heat to medium low and simmer until water is absorbed for about 7 - 10 minutes. Set aside off the heat with lid on for 20 - 30 minutes; uncover and fluff with a fork. Leave for another 30 - 60 minutes then use or place in refrigerator for up to 3 days.

6

Prepping your Tofu

7

Place a few folded paper towels on a cutting board. Remove the tofu from the package, place on the paper towels and cut into squares. Place another layer of paper towels on top, cover with a cutting board. Weight the top board with something heavy like a kettle with water, pot with water... Leave for about 30 minutes.

8

While the tofu is pressing you can prep your broccoli and put in the steamer.

9

Making the Sauce.

10

In a large pan combine the soy sauce, water, sesame oil, maple syrup, rice vinegar, grated ginger, minced garlic, 1/2 the sesame seeds, and cornstarch. Stir until well blended and the cornstarch are dissolved. Bring to a boil to thicken then set aside. You can keep on a very low simmer if you like but don't let it burn.

11

Baked Tofu Instructions.

12

Preheat the oven to 400 degrees Fahrenheit and line a large, rimmed baking sheet with parchment paper to prevent the tofu from sticking. I like to grease with a bit of coconut oil. Bake approx. 30 minutes.

13

Steamed Brocolli

14

Lightly steam then remove and pour cold water over top to stop the cooking process.

15

Frying Pan or Large Pot

16

If making the recipe amount above you can use a frying pan when you combine all the ingredients

17

I usually make this recipe x 3 therefore when combining all the ingredients I use a large pan as a frying pan would not be big enough.

18

Put all sauce ingredients in a frying pan and when warm add baked tofu and broccoli.

19

Toss until thoroughly coated.

20

Sprinkle with the remaining sesame seeds at the end.

21

Remove from heat and serve over warm Quinoa or Rice. You can also eat just as is!

Notes

You can prepare this entire meal in a frying pan especially if you use the amounts in this recipe. Personally, I like to make 3x this recipe to feed a large family and have left overs, therefore, baking the tofu and steaming the broccoli separate then bringing them all together in a large pot that I warmed the sauce in. Making more "meatless" meals can be fun along with being tasty and very nourishing. Health Benefits of GMO Free Soy Soya protein (from which tofu is derived) is believed to help lower levels of bad cholesterol (LDL). Tofu contains phytoestrogens called isoflavones – a group of chemicals found in plant foods. They have a similar structure to the female hormone oestrogen and therefore mimic the action of oestrogen produced by the body. They naturally bind to oestrogen receptor sites in human cells including breast cells – potentially reducing the risk of breast cancer. Due to the phytoestrogen content of soya, many women decide to include soya rich foods like tofu in their diet as they enter the menopause. During the menopause, the body’s natural production of oestrogen stops and symptoms may arise. As phytoestrogens act as a weak oestrogen, they may help relieve symptoms by boosting levels slightly, reducing hot flushes in some women. Broccoli All cruciferous veggies (think cauliflower, cabbage, kale) contain cancer-fighting properties, but broccoli is the only one with a sizable amount of sulforaphane, a particularly potent compound that boosts the body's protective enzymes and flushes out cancer-causing chemicals. Have fun when cooking. If you don't like garlic then don't add it. If you are trying to cut down on sugar, use less. Have fun!!

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