A healthy vegan recipe that even the most hardcore meat lover requests? Meet my Crispy Tofu with Baby Bok Choy recipe, one of the new bonus recipes from my Lean & Clean Program. and one of Tim’s favourite weekend meals.

 

 

The Health Benefits of Soy

There is a lot of misinformation about soy on the internet, and whilst non organic, processed soy foods should be avoided (soy protein powder, soy milk, soy ice cream, etc.) traditional soy products such as edamame, tofu and tempeh confer many health benefits.

Soy isoflavones have been identified as dietary components that have an important role in reducing the incidence of breast and prostate cancers, and in women that have experienced breast cancer consumption of soy products have been shown to both decrease rates of  cancer recurrence and mortality after diagnosis. Soy foods may increase bone calcium content and decrease hot flushes in menopausal women, and can be a valuable source of protein in plant based diets.

 

Tofu Needs Two Things…

I’m not going to lie – if you don’t treat tofu the right way it can be bland with a slightly strange texture. However, it is such a great source of low carb, plant based protein that I do recommend it to my vegan clients, and it features in my Lean and Clean Program. This new recipe is the perfect preparation for tofu – it’s packed full of flavor and the crispy coating makes it so moreish and fun to eat!

 

How to Make Crispy Tofu with Baby Bok Choy

(makes 2 servings)

Ingredients

For the tofu 

• 1 package organic firm tofu

• 2 tablespoons tamari (gluten free soy sauce)

• 2 tablespoons coconut aminos

• 1/3 cup corn starch (substitute arrowroot or tapioca flour if sensitive to corn)

•1 tablespoon five spice powder

• 2 tablespoons sesame seeds

• 2 tablespoons avocado oil

For the bok choy

• 2 tablespoons avocado oil

• 4-5 ‘bunches’ of baby bok choy

 

Instructions

1. Slice the block of tofu into 2 widthways.
2. Place the 2 blocks of tofu between paper towels, and press down firmly (aiming to get out as much water as possible).
3. Cut the tofu into cubes (approx 1″) and place in a ziploc bag with the tamari and coconut aminos. Marinate for a minimum of 1 hour.
4. Mix the cornflour, five spice and sesame seeds in a large bowl.
5. Remove the tofu from the bag, drain, and roll each piece in the cornflour mix.
6. Heat the avocado oil in a large non-stick skillet to a medium high heat.
7. Cook the tofu for 5-7 minutes or until golden brown and crispy, turning occasionally.
8. Remove the tofu and set to one side.
9. Heat the remaining avocado oil in the skillet, and cook the bok choy for 7-10 minutes, or until soft and slightly wilted.

 

 

Looking for more easy-to-make, vegan and vegetarian healthy recipes? My Lean and Clean Online Program is suitable for plant based diets too! The next program starts 11/01/21 – register now to secure your spot and make 2021 your healthiest year ever.

 

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