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

Nutritionist Cottesloe

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.

I have compiled my top 10 tips that I always follow and would recommend to every single one of my clients. They may seem general but they are all VERY important.

Narrowing this down to 10 simplified tips was very challenging! But I believe these to definitely be the most important for weight loss and general health… Backed by science... of course.

1. Eat whole foods as much as possible

This means try to avoid as many foods that come in a package! Did you know that roughly 80% of packaged food contains added sugar?! Avoid processed food and save yourself calories, chemicals, preservatives and toxins. Our bodies were not made to digest and process these nasty things. The more "real" our food is the healthier and leaner we become. Simple as that. If you do eat something out of a package, the shorter the ingredients list the better!

Nutritionist Cottesloe

2. Eat some sort of protein and a source of good fats with every meal.

This is so important. By doing this, it will fill you up and keep you sustained for a long time (meaning little desire to snack) and therefore reduce the total amount of calories that you consume. Our bodies are primarily made of protein and fat, so we need to eat them to survive. We have constantly been told that 'fat' is the enemy when in actual fact it is your friend. If I could tell you to make one change this year, it would be to make friends with good fats (avocado, nuts, olive oil and coconut oil are some).

Nutritionist Cottesloe


3. Avoid added sugar as much as possible!

Trust me on this one, you will not lose weight and have healthy insides if you don’t cut sugar out. You are already pretty much there if you have cut out processed foods, as added sugar is in nearly everything. Weight gain, foggy brain, blood sugar problems, fatty liver, yeast overgrowth and constant food cravings are just some of the effects of added sugars. Please refer to my blog post on sugar to read more about the dangers of this toxic white substance (click image below to take you there).

4. Eat as many (and as many colours) of vegetables as you can.

At lunch and dinner vegetables should take up should take up 3/4 of your plate. Veggies are very low in calories, meaning you can pretty much eat them freely without any guilt. They provide you with huge amounts of fibre, nutrients and minerals that will (among many things) keep your gut happy, support weight loss, keep your energy levels high and your immune system strong.


5. Stay hydrated!

Drink around 8 glasses of water per day. Drinking water throughout the day helps you naturally eat less as it decreases your hunger levels (especially before meals). It helps your complexion glow, prevents constipation and reduces water retention. Yes… The more water you drink the less water your body holds!

Nutritionist Cottesloe

6. Sleep!

Try to get a good 7 – 8 hours per night. Sleep is the time where our bodies are in REPAIR mode. Poor sleep can increase hunger, halt weight loss and disrupt our hormonal balance. Proper sleep is vital and I know it can be hard, but try to make it one of your number one priority's this year. You may want to try meditation, ditch screens for 2 hours before bed or stop having your afternoon coffee... whatever it is, address it and get better sleep this year!

Nutritionist Cottesloe

7. Exercise whenever you can... and LIFT!

Find time in your day to do what ever exercise it is that you ENJOY doing. For me it is walking. Not only does exercise help you in your weight loss or maintenance goals... it clears your mind and makes you feel energised and happy (along with countless other health benefits!).

You can start small, any movement is better than nothing. Or if you are a regular exerciser, change things up every week and keep challenging yourself. If it doesn't challenge you it wont change you!

Nutritionist Cottesloe

While we are on the topic of exercise, I need to squeeze in a very important point… LIFT WEIGHTS, and lift them at least twice a week. I won’t go into detail but this is so essential for weight loss, bone health, an increased metabolism and life longevity. I have definitely noticed changes in myself since I have made it a priority to do some sort of resistance / weight exercises twice a week.

Nutritionist Cottesloe


8. Relax

The more stressed we are the higher our cortisol levels; which promotes the storage of fat and wrecks havock on a whole lot of our other hormones. If we don't manage stress, the entire body can be negatively impacted in so many ways.

This year, think about what the stressors are in your life and come up with ways to reduce them. If you can't avoid them, make a plan of action to help deal with that stress. Take breaks, listen to music, go for walks outdoors or take up meditation.

Nutritionist Cottesloe


9. Reduce alcohol consumption (at least more than you are now).

Alcohol provides empty calories and stops our bodies from burning fat. It also puts huge amount of stress on our liver, destroys our friendly gut bacteria and disrupts deep sleep. This is something that is hard to totally avoid though of course, so maybe limit to one night a week, or have one glass every second night instead of every night. Just make a change this year and try to cut down on it more than you did in the past.

Nutritionist Cottesloe


10. Do what you love doing every single day.

Once you find this it will make every day enjoyable. For me it is calling or meeting a friend, going for long walks, researching, sharing my knowledge and eating good food. Health is not just about eating and exercise, it is about your mental health too. Find what you love and do it consistently.

Nutritionist Cottesloe

There is no better feeling than feeling healthy, and too many of us don't know how it feels. But it really is so simple! It just takes the right knowledge, attitude and consistency to achieve.

Remember, a healthy mind, body and life is a lifestyle - not a fad. Become healthier now! It's a new year :) Implement these tips into your life for good!

Make this year a year of change and put your health as your number one priority.

If you need guidance, that is what I am here for. I can teach how you simple it is to live a healthier life, lose weight and feel amazing. Check out my services to see how I can help you. After all, what makes me happy is making you healthy and happy.

Nutritionist Cottesloe
Nutritionist Cottesloe