My Thursday Top Ten - Tofu Recipes

As a Vegetarian I have to be really creative with my meals to get enough protein and nutrients in. One of my favorite sources for protein is Tofu. Tofu is also low in fat and gluten free. I like my Tofu extra firm, but you can always try the regular firm, lite firm, tofu plus, cubed, or silken. For the most part in the past I mainly used my Tofu in stir fry, but lately I'm finding all kinds of new tofu recipes to switch things up. Here are 10 of my favorite tofu recipes that are out there.

10. Crunchy and Spicy Baked Tofu Nuggets - These are a great alternative to Chicken Nuggets for the vegetarian or vegan food lover or even a low carb version of tater tots. I'm used to eating my tofu lightly toasted in stir-fries so I love the extra crunch you get with these nuggets. The spices you add in also give you that little kick to make it interesting without needing to guzzle a whole glass of milk to cool off. 

9. Loaded Crispy Tofu Tacos - I love mexican food any night of the week, so when I found this tofu taco recipe I instantly jumped on it. Add to the fact that it's a tofu recipe with Sriracha and I was in total heaven. If you have not tried a recipe with honey, tofu, and Sriracha yet you should probably stop what you are doing and go make something now. It's literally that good. These tacos are so good that even meat eaters who are scared of tofu or think it's "gross" will love them and be asking for seconds.

8. BBQ Tofu - This super easy BBQ Tofu recipe is a great solution when you are craving that sweet BBQ flavor, but don't feel like having to tear up some pork or chicken to make your own BBQ sandwich. I've eaten these as a main dish with broccoli and baked beans or on a whole wheat bun with slaw. They are amazing either way. 

7. General Tso's Tofu - This recipe is a great option when you're craving chinese, but don't want the yucky feeling you get after leaving most chinese restaurants. This recipe turned out mildly spicy so it's another one that won't have sensitive eaters running for the milk jug. Plus this recipe is super easy to make and super cheap. Most of the ingredients are items you probably already have around the house. I only had to buy 3 things which cost me around $5 and left me with enough to make this recipe many, many, many times.

6. Nemo's No Fish Tofu Tacos - I added this recipe for all the families out there that go vegetarian or just want to try out something new. Maybe your kids are super picky about the smell of fish or just like their food with cool shapes, yet you don't want to buy the pre-shaped frozen food full of all kinds of unhealthy crap. This is the perfect solution. They are so cute and easy to make. If you don't already have a fish cookie cutter you can buy one for pretty cheap on Amazon. 

5. Vegan Spinach Artichoke Lasagna Rolls - This is a great healthier alternative to your usual lasagna or lasagna rolls. Here you use tofu instead of ricotta for that smooth creamy center. Once you try it I promise you will never go back. I was shocked at how good it actually tasted and it had way less calories than my normal lasagna. 

4. Chocolate Peanut Butter Mousse - Who knew you could make a dessert as tasty as mousse out of tofu? Not this lady, until recently. I'm here to say that this recipe does not disappoint. It's delicious and only 4 ingredients (1 extra ingredient if you want a peanut garnish). Hello, that's like the easiest dessert ever. I'm thinking the next time I make it I'll also try subbing in PB2 for the creamy peanut butter to make it even more healthy. 

3. Southwestern Tofu Scramble  - This is a great alternative to regular scrambled eggs for any vegans out there or those that just don't like eggs. This is a hearty breakfast that definitely does not leave you wanting. Also with the tofu and black bean mixture you get a major protein boost to start your day off right. 

2. Low Carb Tofu Fries - I just recently found this recipe for Tofu Fries and I almost died from excitement. I love finding new low carb recipes to switch out items that I was previously eating. Who knew you could make french fries out of tofu and it would actually taste good, let alone taste like fries. These are amazing. The Asian Ketchup recipe was a little too spicy for my taste so I ended up using regular ketchup to dip these yummy treats in. I will definitely be making these next summer during our many pool parties. 

1. Sweet and Sour Tofu Stir-Fry - Last but not least is my all time favorite Sweet and Sour Tofu Stir-Fry recipe. This is a definite regular in my house for dinners. We love switching it up to try different veggies with it and even going super low carb and nixing the rice. Whatever way you make it this recipe will never disappoint. It's spicy, sweet, and perfect for a quick and easy dinner recipe. 

No Cheese Avocado Quesadilla

Are you looking for a healthier version of your favorite mexican dish of quesadillas? Or maybe you're lactose intolerant and can't eat the cheesy quesadillas that so many others love? Well, I have found the perfect solution. These No Cheese Avocado Quesadillas are my new favorite go to for lunch and dinner when I'm craving mexican. I like to pair it with some mexican yellow rice, cauliflower rice, or even a super tasty spinach salad. This recipe is Vegan and gluten-free (with gluten free tortillas). Plus you can add all kinds of different extras with the avocado to make it even tastier. 

No Cheese Avocado Quesadilla

Serves: 1

Ingredients

• 1/2 Avocado (more if you prefer)
• 1 large tortilla or 2 small tortillas
• 1 small roma tomato, diced
• Seasonings of choice: Paprika, Cumin, Garlic Powder, etc.
• Optional Toppings: Spinach, Black Beans, Chicken, Green Chiles, etc.

Instructions

1. Smash avocado and spread out on one half of the tortilla. Sprinkle with any seasonings. {I like a pinch of garlic powder and cumin in mine.} 
2. Add diced tomato and any other desired toppings.
3. Fold over the top half of the tortilla and place on a non-stick skillet over medium heat. 
4. Heat for 1-2 minutes per side until warmed through.
5. Enjoy! I like to dip mine in Salsa.

Crockpot Skinny Tortilla Soup

Here in Georgia our seasons don't really make sense. It's usually either Winter or Summer and sometimes both happen in one week. This week we seem to be having Winter weather with cold rainy days. All these cold days lately are making me want to eat soup for every single meal. Add to the crappy weather the fact that this week is full of Christmas celebrations and I need to desperately find some Crockpot recipes. Lately I've been craving Mexican food. The idea of an enchilada or tacos makes me salivate. Therefore, I ended up deciding to make a Crockpot Tortilla Soup. With my healthy lifestyle I'm working on now I decided to switch it up and make a "skinny" version of my favorite tortilla soup. 

It was really super easy to make. I normally wake up at 6:00am to leave my house by 6:30am for work. Based on that time range I don't really have a ton of time to meal prep, etc. in my mornings. Therefore I wanted something super easy. This recipe is one of those. The time it took me to prep the soup before throwing it in the Crockpot was probably a total of 5-10 minutes max. 

The ingredient list really wasn't that bad either for this recipe. I bought organic where possible and reduced sodium for anything that wasn't organic. This helped to minimize the salt count and calorie count on this recipe. You can make this recipe even healthier by making homemade pico instead of rotel, or boiling dry beans instead of using the canned version.

The only prep I had to do was open the cans or containers and dice my onion in my food processor. This seriously is the easiest recipe ever. Once everything was in my Crockpot I stirred everything up and set it to cook on Low for 8 hours. 

My Crockpot has a "warm" setting that it goes to once the time is up and it's finished cooking. This keeps anything I cook in the Crockpot from over cooking and burning to the edges. My Crockpot is really my best friend during the Winter. If you don't have one I highly recommend one.

The warm setting kept the soup at the perfect temperature for my husband and I to eat our dinner as soon as we finished working and working out. The smell alone of the house was amazing. I almost expected to be greeted with chips and salsa at our dinner table since we had the smell of Mexican Tortilla Soup radiating throughout the house. 

I served ours with a scoop of Wholly Guacomole 100 Calorie, Sargento Reduced Fat Cheddar, and Garden of Eatin Blue Corn Tortilla Chips. You could also top it with Sour Cream, Tortilla Strips, sliced Jalapeno Peppers, Lime wedges, or Cilantro garnish. 

Crockpot Skinny Tortilla Soup

Serves: 6

Prep Time: 5-10 minutes

Cook Time: 4-8 hours

Ingredients

• 2  Tbsp minced Garlic
• 1 medium Onion, diced
• 16 oz can reduced-sodium Black Beans, drained & rinsed
• 16 oz can reduced-sodium Kidney Beans, drained & rinsed
• 8 oz can Organic Tomato Paste
• 10 oz package of Yellow Corn, frozen
• 2 - 10 oz cans RoTel Diced Tomatoes with Chilies
• 4 oz can Green Chilis
• 1 packet Reduced-Sodium Taco Seasoning
• 1 Tbsp Chili Powder
• 32 oz Reduced Sodium Vegetable Broth

Optional Toppings

• Guacamole
• Reduced Fat Sour Cream
• Sliced Jalapeno Peppers
• Reduced Fat Shredded Cheese
• Cilantro, chopped
• Lime Wedges
• Tortilla Strips

Instructions

1. Dice the onions and place at the bottom of the slow cooker. Add remaining ingredients. Mix Well.
2. Cook on high for 4 hours on High or 8 hours on low.
3. Spoon soup into bowls and top with optional toppings, if desired.

Garlic Parmesan Zucchini and Tomato Bake

Source

This year for Christmas I'm determined to go the "healthier" route for whatever I bring to the parties. Normally I would just make some cookies or drinks or casseroles. This year I'm doing my part in making the meal not just full of heavy foods that make you feel crappy afterwards. For my Christmas Celebration #1 with my family I am making a Garlic Parmesan Zucchini and Tomato Bake. I thought this would be a good addition because it's super easy to make and doesn't require a lot of ingredients. I know I personally don't have time to make super complicated dishes that take awhile to make while I'm wrapping presents, working out, getting ready, and visiting multiple families. 

All you need for this recipe is some fresh vegetables, garlic, parmesan, and a few spices most everyone has in their kitchen. The only thing I actually had to buy for this recipe was the zucchinis, squash, and tomatoes. Everything else I already had in my kitchen. After I gathered all my ingredients I got to work chopping everything. I used my favorite Joseph Knives. Today I needed the purple serrated knife for the tomatoes, and the green knife for chopping the zucchini and squash. 

Once everything was chopped I placed it all in a bowl and mixed in all the dry ingredients. I love all the beautiful colors in this recipe. Lately I've been obsessed with Eating in Color. This book truly motivates me to eat healthy and it's a great way to find recipes where I can get my servings of vegetables in. 

The original recipe I followed called for 1/3 cup of parsley or basil. I had basil on hand so I used that. All I have to say is HOLY BASIL BATMAN! The dish tasted like straight up basil with a few vegetables thrown in. I will be remaking this recipe in the near future for a side dish for dinner and I will be using only 1-2 tablespoons of basil. I'm 99% sure it would taste best with 1 tablespoon of basil and a little olive oil. Or even try making it stove top with a little olive oil to saute the vegetables. Try it out and let me know what you think!!

Garlic Parmesan Zucchini and Tomato Bake

Serves: 5

Prep Time: 10 minutes

Cook Time: 25-35 minutes

Ingredients

• 2 large or 2.5 lbs Zucchini, cut into quarters
• 10 oz grape tomatoes, cut in halves or 2 large tomatoes, diced
• 7 garlic cloves, crushed
• 1/2 cup Reduced Fat Parmesan Cheese
• 1 tsp basil/thyme/oregano, dried
• 1/2 tsp ground black peper
• 1 tbsp parley/basil, finely chopped
• Cooking Spray

Directions

1. Preheat oven to 350 degrees and spray an 8X8 baking dish with cooking spray. Set aside.
2. In a large mixing bowl, add all ingredients, except parsley/basil, and stir to combine.
3. Transfer to a prepared baking dish and bake uncovered for 25 minutes, then check for doneness. Add 10 minutes if you like well cooked vegetables. Remove from the oven, garnish with basil or parsley and serve hot/warm. 

Balsamic Tofu & Pineapple Avocado Tacos

I absolutely love finding new Vegetarian recipes that are actually healthy. I have to say this recipe for Balsamic Tofu & Pineapple Avocado Tacos by Rabbit Food for My Bunny Teeth is one of those recipes. I've been craving this recipe ever since I saw it on Pinterest. The mix of tangy balsamic, sweet pineapple, and creamy avocado just sounds perfectly mouthwatering. Even typing this up right now I'm getting hungry thinking about it. Therefore my husband and I decided we had to make it for dinner this past weekend.

We started by gathering all of our ingredients together. This recipe really doesn't have that many ingredients to it so it makes it SUPER easy to make. I love the recipes that have less than 10 ingredients. I hate when I find a super tasty looking meal then check the recipe and theres like 20 plus ingredients. No thanks!!

If you haven't worked with tofu before there are certain steps you must take to prep the tofu for your meal. If you skip this step your tofu will end up being super watery which doesn't make it taste as great and cook as well. You can do this step either before or after cutting up the tofu. I drain my tofu, chop it, then lay it on a plate on top of a paper towel. I then place another paper towel on top, with a plate on top of that. I used my bowl of bananas to press the water out, but you can use anything that's about 1-2 pounds. It's good to let it stand for 20-30 minutes. 

Next I measured out my ingredients and mixed the sauce to create the glaze for the tofu. At first glance it might seem like these would be a weird mixture on tofu, but it's perfection!! Once the glaze was ready I transferred the tofu to the balsamic mixture and let it marinade for 20 minutes. 

I then laid the tofu out evenly on a baking pan lined with parchment paper. I set it to bake for 20 minutes at 400 degrees. After the first 20 minutes I flipped the tofu, drizzled with remaining balsamic glaze, and put it back in to bake for another 10 minutes. While this was baking I prepped the pineapple and avocado. I used my OXO 3-in-1 Avocado Slicer. Since I eat a lot of avocados this thing is basically my best friend!! If you eat avocados as much as me I definitely recommend buying one. It slices the avocado in half, de-pits it, and cubes the avocado all with only 1 tool. I seriously love it!

Once everything was ready I laid out my ingredients and was ready to chow down. Seriously guys this recipe is amazing. It's so refreshing and great for a healthy dinner or lunch option for vegetarians and meat eaters alike. This is definitely a beautiful recipe as well. 

Balsamic Tofu & Pineapple Tacos
Serves 4

Ingredients

• 1 package extra firm tofu (14oz)
• 1/4 cup balsamic vinegar
• 2 Tbsp honey mustard
• 1/2 Tbsp agave
• 8 corn tortillas
• 2 cups pineapple, cubed
• 1 avocado cubed

Instructions

1. Drain tofu and place on a few sheets of paper town on a plate. Cover with another few pieces of paper towel and another plate, and weight the top with an object of about 1-2 pounds. Let the tofu stand 20 to 30 minutes to extract excess liquid. 
2. While the tofu is being pressed, mix together the balsamic, honey mustard, and agave. 
3. After excess liquid has been extracted from the tofu, chop into small 1/2 inch cubes. 
4. Transfer tofu cubes into the bowl of balsamic mixture and let it marinade for 20 minutes. 
5. After tofu has marinated, transfer to a baking pan lined with parchment paper (save excess balsamic for later). 
6. Bake at 400 degrees for 20 minutes. 
7. Using a spatula, flip tofu, drizzle with remaining balsamic mixture, and cook for another 10 minutes. 
8. Toss the tofu with pineapple and avocado, and place in corn tortillas. Enjoy!

One Pot Vegetarian Chili

There are some nights where all you want to do is cozy up to whoever is near you in front of a fireplace and watch TV. This was one of those nights. It's very chilly outside and it's been raining all day. Therefore, I thought why not make some Chili for the hubby and myself while we relax in our warm house. I found this great recipe for Vegetarian Habanero Chili on Beachbody's site. My hubby and I aren't huge fans of super spicy food so I decided to alter it just a little bit. It still came out great! This chili is wonderful for vegetarians and even the most avid meat eaters around. And it has 31 grams of protein in it!!!! That's amazing for a vegetarian meal. Plus it's healthy too.

Total Time: 35 min.
Prep Time: 15 min.
Cooking Time: 20 min.
Yield: 10 servings, about 1 cup each

Ingredients:

• 12 oz Meatless Crumbles
• Nonstick cooking spray
• 1 medium onion, chopped
• 2 cloves garlic, finely chopped
• 4 oz Green Chiles
• 1 tsp. chili powder
• ½ tsp. paprika
• 1 dash ground black pepper
• 1 14.5 oz can black beans, do not drain
• 1 14.5 oz can kidney beans, do not drain
• 2 medium tomatoes, chopped

I used a giant pot to avoid splashing while the food was bubbling. I probably could've used a skillet.

Preparation:

1. Heat large skillet, lightly coated with spray over medium-high heat.
2. Add onion; cook, stirring frequently, for 5 to 7 minutes, or until translucent.
3. Add garlic, green chiles , and meatless crumbles; cook, stirring frequently, for 3 to 4 minutes, or until meatless crumbles are fully brown.
4. Add chili powder, paprika, and pepper; cook, stirring frequently, for 2 more minutes.
5. Add black beans, kidney beans, and tomatoes; cook, stirring frequently, for 5 to 7 minutes, or until mixture is heated through.

Tip: Any remaining chili can be frozen to be reheated at a later time.

Tip: If you like your Chili more spicy substitute with jalapeños or habaneros.

A Healthier Egg Salad Sandwich

As a vegetarian [a.k.a. very picky person] I have to find different ways to get the protein that I need, especially when I'm working out 6 days a week with P90X3. One way for me is to eat hard boiled eggs or egg salad sandwiches. I am in love with egg salad sandwiches and deviled eggs. My only issue with them is how they aren't super super healthy due to the amount of mayonnaise in them. I was worried with my recent attempts to be a healthier me that maybe I had to fully cut out egg salad sandwiches from my diet. [insert sad face]. Well, thankfully Pinterest came to my rescue. I found a recipe on the Yummy Life and have adapted it to my taste. 

I started out by making the hardboiled eggs. The way I learned to hard boil eggs is to place your eggs in a medium pot with the water level just above the eggs. On high heat you let the eggs sit till they start to boil.

Once they begin to be at a rolling boil then you turn the heat off, leave the pot on the burner and set the timer at 10 minutes. After the 10 minutes has passed remove the pot from the heat and drain the water. I then shake the pot with the eggs in it. This helps to crack the shells and make the removal of the shells easier. 

I then fill the pot with cool water and start to peel the eggs. After everything I have just done the shells tend to almost fall off making it super easy to peel the eggs in one attempt. 

As you can see the shells came off without any pieces or chunks being ripped off the eggs. The site of perfectly peeled eggs makes me a very happy woman! I now need to chop all of my eggs in half.

Now that I have my nicely chopped in half eggs it's easier to place them in my food processor. I use a Food Network Pink Food Processor that I received last year for Christmas. I usually do 10-15 pulses until the eggs are finely chopped. Obviously, you can also just use your knife to chop them up, but I find it's easier to place them in my food processor.

Once they look like this you can place them to the side while you mix the rest of your ingredients. Mix in a bowl 1/3 cup low-fat Greek Yogurt, 1 tablespoon Olive Oil Mayonnaise, 1 teaspoon dried dill, 1/2 teaspoon black pepper, 1 tablespoon Spicy Mustard, 1 tablespoon yellow mustard.

Once you have them nicely mixed you can add it to the diced eggs you sat aside earlier. And mix nicely. 

You are done. You can place on a few pieces of bread with lettuce or make a salad. I chose to make a sandwhich. It was so good. I was really impressed with how creamy it tasted even though there was so much less mayonnaise. 

Ingredients

• 5 large eggs, boiled and peeled
• 1/3 cup low-fat Greek yogurt
• 1 tablespoon olive oil mayonnaise
• 1 tablespoon minced fresh dill (may substitute 1 teaspoon dried dill)
• 1 tablespoon spicy mustard
• 1 tablespoon regular mustard
• 1/2 teaspoon freshly ground black pepper

Directions

1. Place your eggs in a medium pot with the water level just above the eggs
2. On high heat bring the eggs to a boil
3. Turn off the heat, while leaving the pot on the burner and set the timer for 10 minutes
4. After 10 minutes remove the pot from the burner and drain the water
5. Shake the pot with the lid still on over the sink
6. Remove the lid and fill the pot with cool water.
7. Peel the eggs, rinse the remaining shell pieces off, and dry the eggs
8. Cut each egg in half and place in food processor bowl. Pulse 10-12 times until eggs are broken up into small pieces, being careful not to overdo it and puree the eggs. (Or, chop the eggs with a knife.) 
9. In a separate large bowl, use a fork to whisk together the yogurt, mayonnaise, dill, mustards, and pepper. 
10. Add the chopped eggs and mix lightly with the fork until well combined. 

(3 Weight Watchers PointsPlus per 1/3 cup serving.)

<3 Kelly Jean

Sweet and Sour Tofu Stir Fry - Vegetarian

I am here to announce that I am a vegetarian that HATES mushrooms. I absolutely 100% hate them. The smell of mushrooms mixed with the taste of them just grosses me out. Sadly, I've noticed that many vegetarian recipes typically contain mushrooms. With that said it takes a lot of investigative work on my part as well as a little creativity for me to make/find recipes that I love. One thing as a vegetarian that I absolutely adore is any stir fry with tofu. I feel like it's my favorite way to add some extra flavor to my tofu so that my meat loving fiance will also enjoy it. I hear it all the time from friends and family that tofu is just not for them or that it just plain has no flavor. I like to prove people wrong and show them how amazing it can taste.

Recently I found a recipe from Big Girl Small Kitchen for Sweet and Sour Tofu with Bok Choy. It's delicious! I loved it so much, but at the same time I wanted to add some more color which means more vegetables. I love to throw as many vegetables as I can into any recipe that I make. Therefore I decided to take her recipe and switch it up a little.

I started out by grabbing all of my ingredients and measuring out the right amounts. Once I had that down I opened up my tofu and pressed the water out of it. I have another blog post describing exactly how to do that located here. Once the tofu wasn't soaked anymore I coated it in whole wheat flour and threw it in a pan with sunflower oil heating over medium heat.

I flipped the tofu every 3-4 minutes until it was a nice golden brown. Once the tofu was all finished I added in all my veggies. While it was cooking I mixed the lemon juice, honey, soy sauce, grated ginger, crushed garlic, and Siracha to create the super yummy sweet and sour sauce. After 3-4 minutes of the veggies and tofu cooking together I dumped in the sauce. It has to simmer for around 10 minutes till it thickens up so while that was cooking I made my brown rice. 

It smelled so good while cooking. My mouth was literally watering. I couldn't wait to put it together and enjoy my dinner. I hope you like it too!!

Do you have any stir fry recipes that are your go to dinner recipe? This one is definitely my favorite that I've had so far!!!

Sweet Potato, Chickpea, and Quinoa Veggie Burger

Sometimes finding a dinner that pleases both myself as a vegetarian and my meat-loving very hungry fiancé is not that easy. I always search Pinterest for new inspirations for tasty meal options. I recently happened upon a recipe for a spicy quinoa veggie burger and decided I had to give it a shot. The recipe was originally taken from the PopSugar Fitness blog that has tons of inspiration for healthy meals and great easy to do at home workouts. 

Here's how to make this tasty veggie burger:

INGREDIENTS

1 small sweet potato, baked
1/4 cup dry quinoa
1/4 cup dry barley
15-ounce can garbanzo beans, rinsed and drained
2 tablespoons parsley
1 teaspoon cayenne pepper (optional)
1 1/2 teaspoon cumin
1/2 teaspoon salt
1/2 teaspoon pepper
2 tablespoons whole wheat flour
2 tablespoons olive oil
1 1/2 fresh red peppers

                             

DIRECTIONS

1. Preheat oven to 400°F. Bake the sweet potato for 45-60 minutes or until soft.
2. While the sweet potato is baking, cook the quinoa and barley in separate pots until soft, about 30-60 minutes (barley takes a little longer).
3. Remove the stem and seeds from the red peppers. Cut the whole pepper in quarters and the half a pepper in half, and roast all six pieces in the oven for about 15-20 minutes.
4. Once the sweet potato is baked and cooled, combine garbanzo beans, sweet potato, parsley, cayenne pepper, cumin, salt and pepper, flour, and one tablespoon oil in a food processor.
5. Allow the grains to cool, and then in a separate bowl, mix the bean mixture with the quinoa and barley.
6. Heat the remaining tablespoon of oil in a large pan on medium heat. Place heaping spoonfuls of the mixture onto the hot pan, and use the back of the spoon to pat them flat and form four-inch diameter patties. Brown both sides of each burger. Serve on a bun with one piece of the roasted pepper, sliced into thirds.

Yield: 6 servings

NUTRITION

Calories per serving
 
202

It was definitely not the easiest veggie burger I have ever made, but it was definitely the best. My fiancé asked twice during dinner when I would be making this again. I believe that is a good sign.

<3 Kelly Jean