{Spicy} Tofu + Veggie Stir Fry over Brown Rice

Stir-frying is a Chinese cooking method typically involving a wok, oil, protein, veggies and a sauce. I must make this about once a week or so; once you've made it, it's kind of a no-brainer!  Pick your veggies, protein, and duplicate the sauce.   Dinner in 30 minutes.  HEALTHY, vitamin rich, easy dinner in 30 minutes. ;)

So this recipe calls for tofu, which is a vegetarian source of protein. It's basically made by curdling soy milk and straining out the liquid.  Tofu might sound scary if you've never tried it.  Alone, it's really rather bland.  Bland = versatile though, and it can be flavored or marinated or sauced up or prepared any way you like.

I eat tofu maybe 1-2 times a month.  It's limited because of it's strange property: phytoestrogen, which stirs a lot of debate in the nutrition community.   I don't think it's the worst thing you can eat; probably much better than ingesting a 1/2 lb of bacon on a wheat bun. When eating tofu/soy,  its imperative to choose organic as most all of the soy crop in the U.S. is genetically modified.   If tofu and you are just NOT going to ever get along, the option is always there to substitute another protein like black beans, shrimp, chicken, scallops, or beef instead of the tofu.    

Isn't it pretty?

Spicy Tofu and Veggie Stir Fry
{Makes 2 large servings}

Ingredients:

1 14 oz block extra firm organic tofu, cut into 1/2 or 1-inch cubes

6-8 cups raw chopped veggies - pick what you like:

• kale
• carrots
• celery
• broccoli
• onion
• asparagus
• mushrooms
• colored bell peppers
• zucchini

....you get the idea

2 T minced garlic

2 T minced ginger

Sauce - combine all in a bowl or glass measuring cup:

1 T coconut oil

1 T raw honey

1 T acid (rice wine, coconut or apple cider vinegar OR lemon or lime juice)

1/3 c Organic soy sauce OR Liquid Aminos

1 tsp chili paste (Sambel Olek)

1 tsp tapioca flour (mixed in a tiny bit of warm water)

1 tsp sesame oil

Directions:

Start your brown rice (1 c rice to 2 c water, tiny bit of salt, bring to a boil, reduce heat and cover...20 minutes). 

Heat your wok to medium. Add the coconut oil and when hot, add your tofu cubes, and toss/stir frequently, until they are light golden brown on all sides.  Add your veggies, garlic and ginger and stir fry for another 5-10 minutes or so on medium heat until veggies are almost fork tender. We want to keep the color and a bit of texture. Then add the sauce and cook for another 3-5 minutes, stirring frequently. 

Serve over brown rice and sprinkle with Gomasio or Sea Kelp (or both, plus Sriracha like me) for extra nutrition & flavor.  Enjoy!

Asian-Inspired Massaged Kale + Carrot Super-Food Salad

Ever heard anyone asking to take home leftover...healthy salad??  This one was so delicious, attendees of Dr. Matt's grand opening were spooning it into plastic drinking cups to take home the leftovers.  The sesame & citrus flavors are bright & exciting, and the fact that the kale is massaged takes a lot of the "rawness" out of eating raw kale.  I especially love Eden Foods  Organic Sesame Gomasio sprinkles as part of the dressing to tie everything together and add even more nutrition (seaweed & sesame).  This salad is loaded with healthy fats (olive oil, sesame & avocado), rich in iron, magnesium, calcium, vitamin c, k, antioxidants, carotenoids and fiber. The texture is great as is, but some sunflower seeds or peanuts would add a great extra crunch!  


...and it's vegan/dairy/gluten free ;) !

Asian-Inspired Massaged Kale & Carrot Super-Food Salad

Salad:
1 large head of curly red or green kale, washed, thick stems removed and torn or chopped into bite sized pieces
2 large carrots, shredded (approx. 3/4 - 1 c)
1 avocado, diced
Salt
Olive oil

Dressing:
2 cloves garlic, chopped coarsely
1 tbsp local honey
1 tsp sesame oil
2 tbsp apple cider vinegar OR rice wine vinegar
1/4 c olive oil
1/2 lemon (juiced)
1 tsp sea salt
Red pepper flakes to taste
1.5-2 tbsp Eden Organic Sesame Gomasio (see link)

Directions: 
Combine all dressing ingredients and blend with an immersion blender or in a food processor. 

Prep kale and place into large mixing bowl. Pour a bit of olive oil and sea salt onto it. Give it a good massage with your fingers for 1-3 minutes (depends on how thick/coarse the kale was to begin with), until it softens and loses about 1/3 of the volume. Add carrots. Toss with dressing. Fold in avocado right before serving! 

This salad is best served 1-4 hours after prepping to allow all the flavors to meld.