Serves 4 / Ready in 30 minutes
This stir-fry comes together in under half an hour, which makes it the perfect fast food after a workout (especially if you serve it over quinoa!). Feel free to customize the heat level in the dish by adding more chili flakes as desired.
Make the sauce: In medium bowl, whisk together all sauce ingredients. Set aside.
Make the stir-fry: Start by cutting tofu into bite-sized cubes. Allow cubes to sit on clean tea towel or paper towel-lined plate for about 10 minutes to get rid of excess water.
In medium bowl, whisk together tamari or soy sauce, chili garlic sauce, sesame oil, and maple syrup. Add tofu and toss to coat. Set aside for 4 to 5 minutes, tossing occasionally.
To another medium bowl, add cornstarch or arrowroot flour. Using fork, transfer cubes of tofu into cornstarch/arrowroot and toss to coat.
In large cast-iron skillet over medium heat, warm 1 Tbsp grapeseed oil. Using fork again, transfer coated tofu cubes to pan, leaving any excess cornstarch/arrowroot behind. Cook tofu, turning frequently, until golden brown on all sides. Once evenly browned, transfer tofu to plate and set aside.
Return skillet to burner and increase heat to medium-high. Add remaining 1 Tbsp grapeseed oil and allow to warm for a minute before adding broccoli and sautéing for 1 minute. Add edamame and green onions and continue to sauté until broccoli is crisp-tender and edamame are warm, another 1 to 2 minutes. Add sauce, tofu, and red pepper flakes. Continue to stir-fry, stirring frequently, until sauce has evenly coated everything and has thickened slightly, about 1 to 2 minutes. Remove skillet from heat, add sesame seeds (if using), and toss to incorporate. Serve hot over quinoa, if desired.
No tofu on hand? No problem. Replace it with a 19 oz can of chickpeas, drained and rinsed well.
If you’re at a healthy weight and average activity level, aim for between 0.36 and 0.63 g of protein per pound of body weight. (For example, if you’re 155 lbs, consume at least 56 g of protein daily.)
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.