{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!

Cauliflower & Cashew Biryani (Vegan)

Craving Indian today like nobody's business, after a friend had mentioned her delicious Indian take out in Royal Oak. I found a few recipes which gave me a starting point for this cauliflower biryani dish. I added tofu to the traditional rice pilaf for additional substance & protein, but go ahead and leave it out if you don't eat soy. Chicken would make a nice substitution as well!

This hit the spot! Nice mixture of sweet, spicy, hearty, and tart. It's got a nice, delicate spice profile, and has a gorgeous yellow color from the turmeric. Don't be intimidated by the long ingredient list. Anything that you don't have around, just omit.

Cauliflower & Cashew Biryani (Serves 8)

Ingredients:

1 medium head cauliflower, cored and split into small florets
2 medium carrots, halved and chunked

1 large tomato (diced)
1 inch ginger (finely diced)
1 jalapeno (finely diced)
1/2 red onion (finely diced)

Coconut oil for coating florets, plus 1-1/2 tablespoons

Salt

1 tsp ground cumin

1 tsp turmeric
1/2 tsp each - chili powder, coriander, cardamom powder, garam masala, cinnamon
1 bay leaf

1 cup brown or basmati rice

1/2 cup coarsely chopped unroasted, unsalted cashews

1/3 cup seedless dark raisins

1/3 cup dried apricots, diced (I used dates and apricots)

1/3-1/2 cup coarsely chopped cilantro

Juice of 1 lemon

Instructions:

Put oven rack on upper level and preheat over to 450 degrees.

In large bowl, toss cauliflower and carrots with coconut oil. Season with salt. Dust florets with cumin and turmeric, chili powder, cardamom powder, garam masala, coriander powder and cinnamon. Spread on rimmed baking sheet and roast for 20-25 minutes, turning florets once or twice to prevent burning. Let cool.

In a medium sauce pan, sautee the tomato, red onion, ginger and jalapeno with salt until soft, about 10 minutes. Add the rice, another cup of water and bay leaf. Simmer rice until done (15-20 min). Pull bayleaf out.

Cut tofu into cubes, dust with cumin and turmeric and fry in a large sautee pan until golden brown. Let cool.

In a large bowl combine everything: the tofu, cauliflower/carrots, rice, cashews, raisins, apricots and cilantro. Add the lemon juice and the remaining 1-1/2 tablespoons of coconut or olive oil (optional). Salt & pepper to taste. Serve at room temperature.