Garlic and Ginger Marinated Tofu

Gut Health Meal Plan Australia

Gluten free, sugar free, low carb, dairy free, vegan.

Stuck for healthy protein ideas to put in your salads? Or serve with your veggies? This marinated tofu will do the trick!

Tofu is super low in calories and carbohydrates, so if you're looking to slim down, it is a great protein source to keep your meal low calorie and support your efforts.

Tofu is also great for those of you that follow a vegan lifestyle, where sometimes it can be hard to meet your protein requirements.

Be sure to choose an organic, non GMO, firm tofu. 

Serves: 2

Total cooking time: 10 minutes

Calories/Energy: 169 kcal    
Protein: 14.3 g    
Fat:  10.7 g    
Net carbs:  7 g
Sugar: 1 g

Ingredients:

  • 250 g firm, organic, non GMO tofu

  • 6 tablespoons tamari (gluten free soy sauce)

  • 2 teaspoon white vinegar

  • 2 teaspoon fresh grated ginger (or 1/2 teaspoon powdered ginger)

  • 2 clove crushed garlic

  • 1 teaspoon stevia

  • 1/2 teaspoon sesame oil

  • 1 tablespoon coconut oil

Method:

  1. In a bowl, stir together the tamari, ginger, stevia, garlic, vinegar and sesame oil

  2. Slice the tofu into thin slices (about 1/2 cm).

  3. Coat the tofu in the marinade, making sure both sides are nicely covered.

  4. Heat a small frypan on medium heat. Then when it is hot, melt 1 tsp coconut oil and make sure the pan is covered. Place the tofu on the pan and cook for a few minutes or until slightly brown, then flip and cook for a further minute. Reserve the marinate and use it to pour over the tofu when you serve it! Remove and set aside.

  Notes:

You can use tempeh instead of tofu if desired. This marinade also works very well for chicken, pork and lamb.

Serve on a bed of fresh salad with mint and other fresh herbs, some crunchy nuts and the leftover marinade to dress it or some stirfried or grilled vegetables. Or, simply enjoy as a snack alone.

Enjoy!

Let me know if you make it.

Bec xx

Asian Style Marinated Tofu, with Cauliflower Rice and Roasted Broccoli

Low carb recipes

"You don't eat dairy?" "What about calcium"? How many times have you heard this!?!? This is just another misconception that exists in the mainstream world of Nutrition.

The multi-billion dollar dairy industry obviously wants all of us to keep buying their products, so this whole "you need dairy for calcium" idea is pushed excessively and the negative effects on humans is ignored.

Whilst diary is a great source source of calcium and protein, it just doesn't sit too well with 75% of us as humans. This is because 75% of us lack the enzyme (lactase) to digest the lactose that is present in milk and dairy products. This can often create inflammation in our bodies and can be the cause of fatigue, acne, bloating, IBS, fluid retention, inability to lose weight and joint pain.

I have totally eliminated dairy from my diet for the past 3 months and my bloating problems that I have been dealing with for at least 7 years are definitely starting to improve. So many of my clients also see dramatic changes in their skin when I limit or exclude dairy in their meal plans! I'm not saying dairy is "bad". I'm just saying that SO many of us may feel better without it.. and so it is good to investigate how it makes YOU feel and decide for yourself.

I want to elaborate this point about dairy because this meal has more calcium than an entire glass of milk!! The RDI (recommended daily intake) for calcium for adults is approximately 1200 mg. This meal contains 50% of this RDI for calcium. The tofu, tahini and broccoli in this meal are very rich sauces of calcium, so include them in your diet if you limit dairy! Sardines, salmon, kale, almonds, white beans, figs and oranges are also very rich sauces. It may also be necessary to supplement if you don't eat enough of these foods.

Low carb recipes

Cutting out food groups is OK but only if you know how to eat correctly to replace the nutrients and minerals that you are missing out on. This is something that I work with my clients on!

Anyway... this meal is SO good. It is also extremely quick to make, simple, tasty and of course low carb, grain and gluten free, high in protein and good fats, and full of nutrients and antioxidants. An absolutely amazing meal to include in your diet to support weight loss or just general health!

Low carb recipes

Asian Style Marinated Tofu, with Cauliflower Rice and Roasted Broccoli

Serves: 2

Prep time: 10 mins, Cooking time: 30 mins, Total time: 40 mins

Paleo, low carb, gluten free, dairy free. 

Ingredients

  • 300 g firm, organic Tofu

  • 1 head of broccoli, chopped into small florets

  • 1/2 head cauliflower, or 1 packet of pre-made cauliflower rice

  • 1 tbsp olive oil

  • 1 tbsp coconut oil

  • Salt

For tofu marinade

  • 1/4 cup organic tamari (gluten free soy sauce)

  • 1/2 tsp stevia (optional)

  • 1 tsp chilli flakes

  • 1/2 tsp grated ginger

  • 1/4 tbsp dijon mustard

For sauce to pour over at the end

  • 2 tbsp Organic, Hulled, Tahini

  • 1 tbsp lemon juice

  • 1/4 cup water

  • 2 tbsp tamari

  • 1/4 tsp stevia (optional)

Method

  1. Preheat oven to 180 degrees

  2. Place broccoli florets in a baking tray and coat with olive oil and salt. Place in the oven. It should take about 30 minutes to cook and crisp up, but keep checking on it and flip it around after approx 15 minutes. 

  3. Slice tofu into 0.5 cm pieces. Stir all marinade ingredients in a bowl and then coat the tofu in the marinade. Then, heat a pan on medium and add the coconut oil. Once hot, put the tofu on the pan and cook for a few minutes. Check it and flip when it starts to brown! Then cook for a further few minutes until you're happy with the golden colour. Take of pan and set aside

  4. If you are making the cauliflower rice yourself, roughly chop the cauliflower and place in a food processor. Blitz until in resembles rice. You can then either heat it in the microwave, or place it on the pan that the tofu was just cooking on. Add a little extra coconut oil and some chill flakes for extra flavour. If you buy a packet, heat it on the pan in this way also or just place in the microwave.

  5. Check on the broccoli, and take it out when it is nice and crispy.

  6. Stir all of the sauce ingredients together.

  7. On a plate, place the cauliflower rice and broccoli florets in the centre. Then top with the tofu and pour the sauce over everything!

I hope you enjoyed reading this blog post and try this recipe soon!! It is a winner!

Bec xx

 

My Top 10 Tips for a Healthier You

We are a product of what we consistently do, and health cannot be achieved overnight. This is something that I am very passionate about. We are not going to get fat after one bad day, or skinny after one "healthy" day. We are not going to transform our health in 2 weeks either or heal our health ailments in a month. Health is about doing all the right things day after day for years.

So here are my top 10 tips to a healthier you!

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