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and a delicious tofu recipe
I like to describe a healthy dietary pattern as “plant-forward.” Unlike a lot of other descriptions (gluten free, low carb, paleo, dairy free, low fat, vegan, even plant-based), plant-forward sounds a lot less like a restrictive label and more like a sensible way to eat that has some flexibility. Yes, I will usually recommend eating a decent amount of plant foods on most days - fruits, vegetables, whole grains, beans and legumes, nuts and seeds. But! There is a place for animal products - they are nutrient dense and can provide more variety and enjoyment to the diet - as well as “fun” foods like French fries, cookies and ice cream.
Anyways, I’m always looking for weekday meal ideas that are quick and delicious, both for myself and my clients. This one happens to be a great, plant-forward example. Tofu is an affordable protein that I enjoy, but could easily be substituted for chicken or even salmon (mm, I need to try that soon). The marinade is what really makes the meal, and start to finish the whole bowl takes less than an hour. The recipes is below.
Garlic Ginger Tofu with Roasted Broccoli and Jasmine Rice
One block extra firm tofu, cut into squares
Large head of broccoli, cut into bite size pieces
1 cup dry Jasmine rice
2 cups chicken or vegetable broth
Olive oil, sea salt and pepper
2 tbsp toasted black sesame seeds
2 scallions, chopped
For the marinade
1/2 cup soy sauce
1 tbsp honey
1/2 cup olive oil
2 tbsp lime juice
1 knob of fresh ginger, diced
2 garlic cloves, minced
Prepare the marinade a couple hours before you’d like to start cooking by whisking together all ingredients in a large bowl. Add tofu and toss so all pieces are covered, and refrigerate.
Pre-heat oven to 425. Place parchment paper on two baking sheets, and add tofu plus marinade to one baking sheet and spread out evenly. Add broccoli to the other baking sheet and drizzle with olive oil, sea salt and pepper. Place in the oven for 30 minutes. When veggies and tofu are roasting, prepare the rice per package directions (use the broth instead of water!). Once everything is done, place rice into bowls and top with broccoli and tofu (make sure to get the ginger and garlic bits from the pan!). Sprinkle black sesame seeds and scallions on top, and enjoy!