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Mustard Crusted Tofu with Kale and Sweet Potato

Mustard Crusted Tofu with Kale and Sweet Potato

Ingredients

  • 1 14-ounce package firm tofu
  • 1/2 cup whole grain Dijon mustard
  • 4 tablespoons vegetable oil, divided
  • 1/2 cup medium onion, sliced
  • 1 tablespoon minced peeled fresh ginger
  • 1 bunch kale, stem cut from each leaf, leaves thinly sliced crosswise (about 8 cups)
  • 1 small red-skinned sweet potato (yam; about 8 ounces), peeled, halved lengthwise, thinly sliced crosswise
  • 2 tablespoons fresh lime juice

Recipe Preparation

  • Cut tofu into eight 1/2-inch-thick slices. Arrange on paper towels; drain 10 minutes. Spread both sides of each slice with mustard.

  • Heat 2 tablespoons oil in large nonstick skillet over medium-high heat. Add onion and ginger; sauté 1 minute. Add kale, sweet potato, and lime juice. Cover, reduce heat to low, and cook until potato is tender and kale is wilted, about 12 minutes.

  • Meanwhile, heat remaining 2 tablespoons oil in another large nonstick skillet over medium heat. Add tofu; cover and cook until heated through and crisp, about 2 minutes per side (some mustard seeds may fall off tofu).

  • Arrange kale and sweet potato mixture on plate. Overlap tofu slices atop vegetables and serve.

Reviews Section

Tofu Buddha Bowl

Healthy, flavorful, and satisfying, this easy Tofu Buddha Bowl is the perfect weeknight dinner and is super versatile. Fit this bowl to your tastes and macros, and it’ll become a household favorite in no time.

This post may contain affiliate links. See our disclosure policy for details.

Hey Internet, it’s funny--Buddha bowls (AKA nourish bowls, macro bowls, etc.) are some of my most made meals, but I only have one other recipe like this on the blog, my vegan buddha bowl with sweet potatoes and quinoa.

I’m guessing that the reason I haven’t posted as many of these is they change every time I make them, because it’s hard to nail down a recipe!

It’s so easy to swap out whatever veggies, proteins, or sauces you like, but I thought I should do one based around the ingredient I used the most: Tofu.

For tofu, I typically like to bake or air fry it. Sometimes I marinate it and then bake it, and sometimes I crust it instead. It turns out delicious either way.

Today I’m going to use crusted baked tofu, but I’ll give a couple ideas for marinating it too. You could even do both if you are so inclined.

And as far as everything else goes, it’s so easy to use whatever you like. Use a grain as the base--or greens like I did. Use a combination of raw veggies and cooked veggies--or whatever you want or have to use up from the fridge.

These bowls are great for meal prep. Just prep and store all the ingredients separately, and you can mix and match daily. Make some into a burrito, use a different sauce, etc.

Easily multiply or cut this recipe by however many meals you intend to get out of it.

And though I mentioned you can mix and match the ingredients, I have to at least provide the basic recipe, or at least how to make what’s in the photo above. So let’s get started on that.


Mustard Crusted Tofu with Kale and Sweet Potato - Recipes

An easy stir fry that doesn't require advance preparation.

Author: Bite-sized thoughts.

Original post (with pictures) here.

350g firm or medium firm tofu, cut into squares

Zest of 1 orange (approximately 1 tbsp)

1-1/2 tbsp nutritional yeast

1 tbsp orange juice (reserve the rest for something else)

1 deseeded red chilli, chopped

4 small bunches bok choi or other Asian greens, roughly chopped

Almond butter, optional, to serve

Sweet potato, rice or noodles, to serve

1. Place the tofu, orange zest (but not juice), soy sauce, mustard and nutritional yeast in a large non-stick pan. Mix to coat the tofu with the orange-mustard marinade and then saute over medium-high heat until the tofu starts to turn golden. Add the orange juice and vegetables (onion, chilli, pepper, bok choi) and reduce heat to low-medium. Cook for approximately 10 minutes, stirring regularly, until the onion is golden and the bok choi has cooked down.

2. Whilst the stir fry is cooking, microwave a sweet potato or prepare rice or noodles to taste. Serve with the stir fry mix, and add a dollop of almond butter on serving.


Turkey in Turmeric Sauce

Reduce inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.

Prevents and repairs oxidative damage to cells caused by free radicals.

Support the body’s resistance to infection and strengthen immune vigilance and response.

Improves mood, memory, and focus.

Reduces risk factors for common degenerative and age-related diseases.

About Grace O

As a child in Southeast Asia, Grace O learned culinary arts by her mother's side in her family's cooking school Read More.

SIGN UP to receive our Top 10 Anti-Aging Strategies

Reduce inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.

Prevents and repairs oxidative damage to cells caused by free radicals.

Reduces risk factors for common degenerative and age-related diseases.

Support the body’s resistance to infection and strengthen immune vigilance and response.

Improves mood, memory, and focus.

Promotes vibrant skin and hair and helps keep eyes healthy

Builds strength for bones, muscles and joints. Increases bone density, builds and repairs tissue.

Encourages improved metabolism and digestion.

Reduce inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.

Prevents and repairs oxidative damage to cells caused by free radicals.

Support the body’s resistance to infection and strengthen immune vigilance and response.

Improves mood, memory, and focus.

Reduces risk factors for common degenerative and age-related diseases.

FoodTrients Trademark and copyright © 2011-2021 Triple G Enterprises. This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites. Terms and Conditions


Almond Butter Tofu Bowl with Kale and Summer Squash


I’ve been on a bowl kick lately. Typically, I’ll just scrounge up whatever veggie scraps and bits of plant-based protein I have in my fridge, whip up a sauce, and make it dinner. If that sounds daunting to you, trust me – I didn’t used to be this way. It got to a point where I started feeling comfortable and (gasp!) even confident in the kitchen, and that’s when I stopped feeling like I would fail if I didn’t follow a recipe EXACTLY how it was written.

It was one of these off-the-cuff weeknight dinners that led to this recipe for an Almond Butter Tofu Bowl with Kale and Summer Squash. As soon as you get your copy of Frugal Vegan in the mail, you’ll realize just how much I love peanut sauce. The recipe is used several times throughout the book. But almond butter sauce? Now this was territory I’d yet to explore. As it turns out, almond butter tofu is just as good if not better than tofu drizzled in peanut sauce.

The rest of the bowl is pretty flexible. Don’t be afraid to veer from this recipe and swap in your favorite grains (I love quinoa, couscous, and farro) or use whatever seasonal veggies you have in your fruit bowl or crisper drawer. Arugula and baby spinach would both be fantastic, as would zucchini, eggplant, snap peas, or sweet potato. Use this as a base to make your summer produce shine. Note: I used lacinto kale (aka dinosaur kale) in this recipe because I find it to be sweeter and more tender than regular kale. If you can't find it, feel free to use what you're used to.


Eat to Beat Cancer™

Have you recently eaten or cooked a dish using Angio ingredients? Tell your story. Share the recipes and images by submitting here. The Eat to Beat movement starts with One Meal at a Time!

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© 2015 Eat to Beat Cancer™ by The Angiogenesis Foundation. All Rights Reserved.

Access this entire site and receive updates on food and health by joining Eat to Beat &mdash it's free!


Eat to Beat Cancer™

Eat to Beat is working together with chefs, scientists, and other leaders to help make food a new part of the fight against cancer. Here are practical, healthy, and tasty designer recipes conceived for their cancer-fighting Angio food ingedients. They're simple and delicious. And most can be made in less than 25-30 minutes. Search by style of food or try our daily suggestions.

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Spaghetti Squash with Basil-Parsley Pesto and Sauteed Shrimp

Ginger and Turmeric Aromatic Rice

Oven Roasted Chickpeas with Caramelized Bananas and Cavolo Nero

Spiced Apple Carrot Muffin

Chocolate Superfood Smoothie

Banana Blueberry Ice Cream

Strawberry Banana Beet Ice Cream

Moroccan Chickpea and Vegetable Tagine

Quinoa Lentil Pumpkin Salad

Vegan Sweet Potato and Tomato Pasta Bake

Poached Halibut with Sweet Garlic, Parsley, and Lemon

Sweet Potato, Lentil and Coconut Curry

Raw Cauliflower Couscous with Kale and Cabbage

Avocado Tofu Salad with Ponzu Recipe

Creamy Mango and Rhubarb Smoothie

Zesty Orange and Carrot Smoothie

Rachel's Eat to Beat Brownies

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Indian Spiced Tomato Soup

Baked Tarragon Oil & Lemon Fish with Kale Pesto Quinoa

Artichokes and Parsley Aioli

Roasted Spiced Chickpeas Over Kale Caesar Salad

Red Quinoa with Spaghetti Squash, Spinach, Fresh Herbs and Toasted Pumpkin Seeds

Pecan, Granny Smith & Kale salad

Sweet Potato and Turnip Mash with Fresh Sage

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Curried Mashed Sweet Potatoes

Fish chowder - lactose free

Mediterranean Vegetable Spaghetti

Kale & Quinoa Salad - AKA Smug Salad

Chicory & Grapefruit Green Smoothie

Vegan "Ricotta" Stuffed Cabbage

Brown Rice & Arame Seaweed Salad

Raw Root Bowls with Zesty Orange Dressing

Portabella and Chickpea Burritos with Chimichurri Sauce

Roasted Vegetables with Farro & Pesto

Avocado and Chocolate Mousse

Stuffed Acorn Squash with Quinoa, Pears, and Pecans

Hummus Collard Green Wrap w/ Seasoned Kale Chips

Baked Sardines, Kale, Pine Nuts & Raisins

Smoked Trout, Red Quinoa, Roasted Pumpkin & Sprouting Chickpea Salad

Raw Cacao and Walnut Truffle Bites

Pistachio Crusted Tofu Salad

Asian Salmon Fillets with Bok Choy and Maple-glazed Sweet Potato Medallions

Florida Winter Salad w/ Orange Poppy Seed Dressing

Pizza with Goat Cheese, Mushrooms & Sundried Tomatoes

Creamy Gingered Carrot Soup

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Japanese Turnips and Greens with Miso Butter Glaze

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Salad with Citrus Vinaigrette and Artichoke puree

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© 2015 Eat to Beat Cancer™ by The Angiogenesis Foundation. All Rights Reserved.

Access this entire site and receive updates on food and health by joining Eat to Beat &mdash it's free!


Vegan Panko Crusted Tofu Tenders

When I transitioned from the love of eating chicken to using meat alternatives in the beginning of my vegan journey, tofu was my greatest addiction. Tofu helped me get through those hard days of missing certain classic, childhood dishes.

Tofu has such a bland taste, that you can start from scratch when using it in recipes. In other words, it’s a blank slate when it comes to flavor. Tofu absorbs many marinades wonderfully. Thicker marinades may need to be thinned out a little bit with water for easier absorption. It can be adjusted to taste however you like. The options are endless. Tofu is like unicorn food, so magical!

This isn’t your average tofu slimy bland food that you’ve always tried to avoid. No this tofu is crispy & golden on the outside, yet chewy & delicious on the inside. Depending what you use to dip, for me it can taste either like baked mozzarella or baked chicken tenders. Tofu when cooked correctly can be your easiest go to meal! There is a little bit of prepping when it comes to using tofu, but it’s worth it. Give yourself an extra 15-20 minutes and you’re good to go!

This meal is such a great option when you’re in need for one of those comfort food dishes that your mom used to make you when you were a child. This dish is actually a better choice because it’s vegan cruelty-free & so delicious at the same damn time!

To begin, start by draining the tofu. Squeeze the tofu and rid it of as much water as you can with your hands with little pressure. Next, wrap the tofu in a dish towel and then place a heavy dinner plate on top as a press. Let it press a good 15-20 minutes before using the tofu in this recipe.

Preheat the oven to 425F. Grab a baking sheet and line it with parchment paper & set aside. Slice the tofu into 12 slices. Wrap in paper towels again & press to remove the remaining liquid.

Next, arrange your dipping stations into three shallow bowls. First bowl-Flour. Second bowl-milk & arrowroot powder. Third- panko with nutritional yeast, garlic & onion powder, paprika & oregano or chili powder.

Then, dip the sliced tofu in flour then milk, then flour again, them milk once again. Finally dredge tofu in panko. Arrange tofu on prepared baking sheet. Repeat until all tofu is breaded.

Spray tofu tops with coconut oil spray . Put baking sheet in oven & bake 20 minutes. Remove from oven, flip the tofu & bake another 20 minutes.

Remove the baked tofu from the oven. Let them cool a few minutes then serve with choice of dip.


Crunchy Salad with Creamy Vegan Avocado Dressing

Remember back when dousing some iceberg lettuce with ranch dressing was considered healthy? We know better now, but a lackluster vinaigrette makes us want to skip the salad altogether. Without the buttermilk and mayo, is it even worth it? This dressing, made with creamy avocado and tangy umeboshi vinegar, will show you the possibilities. You can make it as-is or substitute whatever herbs you have on hand: parsley, basil and cilantro are all great options. The salad itself is a colorful, texture-rich antidote to the stereotypical boring salad, and it's also customizable. Here we use a base of romaine because it's crunchy and sturdy enough to stand up to a creamy dressing, but you can use kale, mixed greens or any blend of greens your heart (and fridge) desires. Same for the add-ins: You can sub in green beans for the asparagus, use black beans instead of chickpeas, or mix in additional veggies you have available like cucumber or shredded carrots. If you want to get extra fancy with it, try grilling the corn for an added smoky flavor. While this salad can be eaten as a side, it's strong enough to star as the entree.


About FoodTrients

Reduce inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.

Prevents and repairs oxidative damage to cells caused by free radicals.

Support the body’s resistance to infection and strengthen immune vigilance and response.

Improves mood, memory, and focus.

Reduces risk factors for common degenerative and age-related diseases.

About Grace O

As a child in Southeast Asia, Grace O learned culinary arts by her mother's side in her family's cooking school Read More.

SIGN UP to receive our Top 10 Anti-Aging Strategies

Reduce inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.

Prevents and repairs oxidative damage to cells caused by free radicals.

Reduces risk factors for common degenerative and age-related diseases.

Support the body’s resistance to infection and strengthen immune vigilance and response.

Improves mood, memory, and focus.

Promotes vibrant skin and hair and helps keep eyes healthy

Builds strength for bones, muscles and joints. Increases bone density, builds and repairs tissue.

Encourages improved metabolism and digestion.

Reduce inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.

Prevents and repairs oxidative damage to cells caused by free radicals.

Support the body’s resistance to infection and strengthen immune vigilance and response.

Improves mood, memory, and focus.

Reduces risk factors for common degenerative and age-related diseases.

FoodTrients Trademark and copyright © 2011-2021 Triple G Enterprises. This website is for informational and entertainment purposes only and is not a substitute for medical advice, diagnosis or treatment. FoodTrients – A Recipe for Aging Beautifully Grace O, author and creator of FoodTrients® -- a philosophy, a cookbook and a resource -- has a new cookbook dedicated to age-defying and delicious recipes, The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World, which provides one hundred-plus recipes that promote health and well-being. The recipes are built on foundations of modern scientific research and ancient knowledge of medicinal herbs and natural ingredients from around the world. Since the publication of her first anti-aging book, The Age GRACEfully Cookbook, Grace O has identified eight categories of FoodTrients benefits (Anti-inflammatory, Antioxidant, Immune Booster, Disease Prevention, Beauty, Strength, Mind, and Weight Loss) that are essential to fighting aging, which show how specific foods, herbs, and spices in the recipes help keep skin looking younger, prevent the diseases of aging, and increase energy and vitality. Grace O combines more exotic ingredients that add age-fighting benefits to familiar recipe favorites. Terms and Conditions