Thai Mango Salad with Grilled Tofu

There definitely isn't enough room in my fridge for all the gread produce that creeps into the supermarkets during the summer season! One of my all time favourites is the mango and it somehow seems to be gaining popularity. I grew up sucking on the seeds of the mango over the kitchen sink...boy that was messy. Now I like my mangos in a nice salad. A salad that I've really enjoyed is a Thai Mango and Peanut Salad which I will share with you below. Throw on some grilled tofu and you have a healthy protein filled meal!

Thai Mango and Peanut Salad with Grilled Tofu

The Salad:
2 Firm Mangoes, Sliced

1 Red Bell Peper, Sliced
1 cup Carrots, Grated

4 cups Lettuce

1/2 cup Green Onion, Chopped

2 tbsp Mint, Chopped

2 tbsp Cilantro, Chopped

1/2 cup Peanuts, Chopped and Roasted (you can roast these in a skillet over medium heat for about 6-8 minutes).

The Dressing:

1/4 cup Olive Oil (or veg oil)

1 tsp Lime Rind, Grated

2 tbsp Lime Juice

1 tbsp Soy Sauce

2 tsp Sugar

1 tsp Jalapeno, Minced

1/4 tsp Salt

1/4 tsp Black Pepper

The Tofu:
1 Block of Extra Firm Tofu, Sliced.

Marinade to cover Tofu

Marinate the tofu slices the night before you plan to cook it in either some of the above dressing or any other salad dressing. Balsamic vinegar works well. You can also use BBQ sauce for that sweet and tangy flavour. I like to marinate for a while so the flavours really get in to the tofu. Then just grill the tofu, it's so simple. Throw some of the grilled tofu over the salad and you have a great, healthy meal! A serving of the salad with tofu has about 17 g protein and 25 g carbs.

You can scroll back through for tips on changing the texture of tofu. I like to buy the extra firm tofu. I drain the liquid, cover the tofu in paper towel and put a weight on it to get out a little more of the moisture. Gives the tofu a more dense texture.

Peanutty Goodness! Broccoli and Tofu in a Peanut Sauce

Every once in a while I crave the creamy goodness that is peanut butter. Of course peanut butter is delicious on toast, with apples or bananas and as a spread in general but in this recipe my thought was to experiment with peanut butter as a sauce...like in a lot of southeast asian cuisine. Before I get to the recipe, let's talk a little about peanuts and peanut butter. First, it seems like peanut butter should be as close to crushed or pureed peanuts as you can get...so I say go for the natural gooey stuff it looks kinda nasty at first but hey...you avoid the trans fats and all that hydrogenation processing that must go down ;o)

What's good to know about peanuts/peanut butter is that it contains good fats that may help reduce bad cholesterol and increase good cholesterol in our bodies...yes, you can have your cake and eat it too! More on the benefits or noteworthy precautions on this food can be found here - http://peanut-butter.org/peanut-butter/Health+Benefits+of+Peanut+Butter.

Most importantly, however, to keep in mind when lathering on that thick layer of peanut butter...it may have some good fats but it's also super high in calories so lets stick to moderation for this delicious treat. A good fat doesn't negate the high calories!!! So...let's get cooking...

Broccoli and Tofu in Peanut Sauce

1 Tbsp of Peanut Oil

1 Crown of Broccoli Chopped

1 Onion Chopped

1 Red Pepper Chopped

1 Block Firm Tofu Cubed

1/2 cup Peanut Butter

1/2 cup Hot Water

2 Tbsp White Vinegar

2 Tbsp Soy Sauce

1 Tbsp Molasses

Hot Pepper (cayenne) to Taste

Heat the peanut oil in a skillet. Add the vegetables and tofu, sautee until tender, about 5 minutes. In the meantime combine all the other ingredients in a small bowl. When the veggies and tofu are cooked pour this mixture over the veggies and tofu and simmer for another 5 minutes. YES...it's really that easy!

I like this recipe over brown rice or noodles. You can also mix up which vegetables you use...I can see celery and mushrooms tasting pretty good with this mixture! With literally a 30 minute preparation to completion time, there are no excuses!!! One serving is about 29 g protein; 24 g carbs.

Tofu Tikka Masala - An Indian Classic Gone Veggie

I am an Indian born in Canada. Throughout my life, the one dish that almost everyone who liked Indian food would ask for was chicken tikka masala. This dish is often times considered an Indian classic, you see it all over the place - the orangeish/reddish boneless chicken perfectly grilled or baked. The flavours are amazing! I began to think about how a vegetarian could enjoy the same flavours with a high dose of protein. Sure you could pretty easily marinate some veggies but you definitely won't get the same protein as chicken so, I thought, let's try tofu! Let me tell you, it was amazing and I am thoroughly looking forward to the leftovers!!!

Now many people are skeptical of tofu. I think the main issue is the texture. But can the benefits outweigh the texture? Maybe? Tofu is high protein, low fat, no cholesterol and high in calcium and vitamin E. I recommend googling the benefits of tofu so that you can learn more about this very intriguing food. Also, I would like to add that there are several ways to alter the texture of tofu. I hear (but have yet to try) that freezing tofu can make the texture meatier when you cook it. Something about removing the water from the tofu through freezing. I will report on it should I ever try it.

One other issue with tofu, at least for me, is that it can be bland! A good marinade can do wonders for tofu. How better to spruce it up than with some Indian spice mixes? Below is my recipe for Tofu Tikka Masala. Hope you like it and please report back if you give it a try.

Tofu Tikka Masala

1/2 Pkg of Tandoori spice mix (any Indian grocery store will have this)

1 cup plain nonfat yogurt

Juice from 1 lemon

1 tsp olive oil

1 block of extra firm tofu cut up

1 small onion chopped

1 small red pepper chopped

Plain yogurt to top off the dish

Mix the tandoori spice mix, yogurt, lemon juice and olive oil in a container. Add sliced tofu and marinate overnight. The longer you marinate, the better the flavour.

Whenever you're ready to cook the tofu, add to a grill along with the onions and peppers and grill until cooked. If you don't have a mini grill your kitchen, you can cook the tofu, onions and peppers in a pan over the stove. I just like the grilled tast on the tofu. I ate it with some mixed greens and topped with a little yogurt and black pepper. I'm sure it would be equally great with some rice or some naan bread (although that adds carbs!) Absolutely delicious and well....SPICY! So keep the plain yogurt close by! You can adjust the kick of your tofu with the amount of tandoori mix you use. (And check this out - approximately 15 grams protein; 19 grams carbs!)