Artichoke and Tofu Lasagna

I love a veggie lasagna.  This recipe is super because you can add any veggies you love.  I used artichokes and sweet onions, but you could add spinach, zucchini or peppers.  Go crazy!   Extra firm tofu is used to make "ricotta" and it's dog-gone good!  Don't let the word "tofu" make you think this isn't delicious.  Tofu is packed with protein and calcium, and a healthful alternative to animal products.  Add the right spices to tofu and you have a delicious ricotta, Voilà.  Good for your heart and your waistline!

Click on photo to enlarge

Ingredients:
1 container organic extra firm tofu, well pressed
1 T lemon juice
2 tsp. dried basil
1/4 tsp. salt
1/2 tsp. garlic powder
1/2 tsp. onion powder
2 T nutritional yeast, (optional)
1/2 yellow onion, diced
1 14 oz. jar of marinated artichoke hearts, well drained and chopped
1/3 cup sliced black olives
1 box whole wheat lasagna noodles
5 cups marinara sauce (no sugar added)

Preparation:
Preheat oven to 350F.   Mash together the tofu, lemon juice, basil, salt, garlic powder, onion powder and nutritional yeast.  Saute diced onions (and other veggies) in oil.  In another bowl, mix together cooked onions, artichokes and olives. Cook the lasagna noodles according to package directions.

Cover the bottom the the lasagna pan wit a layer of sauce, then place a layer of lasagna noodles on the sauce.  Spread half of the tofu mixture on the noodles, and half of the artichoke, olive, onion mixture.  Continue layering until ingredients are gone, finishing with a layer of pasta and sauce.  Cover and bake 50 minutes.  Serve with salad, french bread, and a nice Pinot Noir.  Family approved!

Seared Tofu with Asian Sweet Sauce

I have to confess a small secret.  I'm not a huge fan of tofu.  Nevertheless, I know the health benefits, and I do need this healthy protein as part of my diet.  So, when I eat tofu, it better be delicious!  That said, here is what I came up with for my tofu.  You want to make this! 

I used a rub on the tofu and then pan-seared it until crisp.  No joke, it tastes like chicken!   The sweet and sour sauce is so delectable, I drizzled it over my bok choy as well.   Speaking of bok choy, this is one vegetable you must try:

** Bok Choy, also referred to as white cabbage, is very popular in Asian cooking.  You've probably eaten it many times and didn't even know it.  It is low-fat, low-cal, and low-carb.  It is high in vitamin-A, vitamin-C, beta-carotene, calcium and dietary fiber.  Some of the vitamins found in this super vegetable are also powerful antioxidants, including folic acid and beta-carotene, which helps reduce the risk of certain cancers and cataracts.  I prefer baby bok choy.

What you need:
4 oz. of organic, extra firm tofu
1 T. safflower oil
1 T. sesame oil

Rub:
1/4 tsp. garlic powder
1/4 tsp. sweet paprika
1/4 tsp. ground ginger
1/4 tsp. fine sea salt
pepper

Asian Sweet Sauce:
2 T reduced sodium soy sauce
2 T pure maple syrup
1 T olive oil
2 tsp. rice vinegar (or white wine vinegar)
1 tsp. lemon juice
1/2 tsp. hot sauce (I used Sriracha)
1/4 tsp. ground ginger

Directions:
In a small bowl, whisk up ingredients for the Asian sweet sauce (taste as you go) and set aside.  Next, in a ramekin, mix up spices for rub.  With a paper towel, gently squeeze out some liquid from tofu, and make 4, 1/4 inch slices.  Rub spices on both sides of tofu slices.  Heat both oils in a frying pan on medium high heat.  Sear tofu about 5 minutes on each side until crisp.  Steam bok choy for 3-4 minutes.  Drizzle sauce over veggies and use as a dip for tofu.  Garnish with toasted sesame seeds.  SO Good!  Enjoy!

This recipe shared on Amee's Savory Dish. Check it out!
Fit and Fabulous Fridays

Breakfast Scramble

On the weekends when I have more time, I like to make a tofu scramble for breakfast.  There is something very satisfying about eating vegetables for breakfast.  They say if you eat a healthy breakfast, it will set you up for healthy eating all day.  This is a perfect time of year to use veggies from your garden to add to your breakfast scramble.  Tofu is low-fat and a good source of calcium, protein, and iron.  It is also known to lower LDL cholesterol.   Tofu may impact you if you have a soy allergy or a thyroid dysfunction (so avoid) otherwise, I believe the health benefits from tofu out weigh any negative connotations.  I eat soy (tofu, miso, tempeh, soy milk) as part of a well-rounded diet of whole foods.   As you can see from this blog, I also eat beans, quinoa, nuts, legumes etc. for additional protein (not just soy).

I can make extra firm tofu taste like scrambled eggs or chicken nuggets.  I am THAT good.

4 oz. of organic, extra firm tofu
1 T reduced-sodium soy sauce
2 T green taco sauce
1/4 cup diced red bell peppers
1/4 cup diced summer squash, what ever veggies you love
Generous handful organic spinach leaves
salt and pepper to taste

Take a paper towel and gently squeeze out the liquid from the tofu.  Then crumble it up in a bowl and set aside.  Spray a saute pan with oil and cook spinach and veggies for 5 -7 minutes.  Season with salt and pepper.  Add in tofu , soy sauce, taco sauce and warm through.  Done.  Serve with additional hot sauce or salsa and sweet cornbread for a very satisfying, filling breakfast.

Stuffed Shells with Tofu Ricotta

I'm not lying when I tell you my family ate this meal and had no clue they were eating tofu and soy cheese.  It tasted so yummy and saved us some bad-for-you calories and cholesterol.   I used regular shells because I could not find whole wheat pasta shells for this dish.   The recipe below is for the tofu ricotta, but then you stuff and bake the shells as you normally would.  Use your favorite pasta sauce.  Promise it's delicious!  Give it a try.