The nori garnish adds umami flavour to this Japanese-inspired rice bowl. If wasabi powder is unavailable, you can use a small minced chili pepper to bring some fiery punch to the avocado mixture. Consider serving with a side of pickled ginger.
1 lb (450 g) firm tofu, drained
3 Tbsp (45 mL) reduced sodium soy sauce
2 Tbsp (30 mL) mirin or rice vinegar
1 Tbsp (15 mL) honey
2 tsp (10 mL) sesame oil
1 1/2 cups (350 mL) brown jasmine rice
1 in (2.5 cm) piece fresh ginger, grated
1/2 Tbsp (7 mL) wasabi powder
2 sheets nori
2 Tbsp (30 mL) sesame seeds
1 avocado, diced
1/2 cucumber, chopped
1 carrot, cut into matchsticks
2 green onions, sliced
1/4 cup (60 mL) chopped cilantro
Juice of 1 lime
Cut tofu crosswise into 8 slices. Place slices in shallow container. In small bowl, whisk together soy sauce, mirin or rice vinegar, honey, and sesame oil. Pour soy sauce mixture over tofu and let soak, turning once, for at least 2 hours, but preferably several hours. When ready to serve, cut marinated tofu pieces in half crosswise and reserve marinade.
Place rice, ginger, and 2 cups (500 mL) water in medium saucepan. Bring to a boil, reduce heat to low, and simmer covered until rice is tender, about 30 minutes. Remove from heat and let stand, covered, for 10 minutes. Fluff rice with fork.
Meanwhile, in small bowl, stir together wasabi powder with 1/2 Tbsp (7 mL) cold water until paste forms. Cover bowl and chill for at least 15 minutes. The longer the paste sits, the hotter the wasabi becomes.
Preheat oven to 250 F (120 C). Very lightly brush nori with water and toast in oven for 15 minutes, or until crisp and darkened. Crumble nori into 1 in (2.5 cm) pieces. Heat dry, heavy-bottomed skillet over medium heat. Add sesame seeds and toast, shaking pan occasionally, until seeds are fragrant and begin making popping sounds. Toss sesame seeds with nori pieces.
In bowl, toss together avocado, cucumber, carrot, green onions, and cilantro. Whisk lime juice into wasabi paste and toss with avocado mixture.
Divide rice among serving bowls and top with tofu pieces and avocado mixture. Drizzle on any reserved marinade. Sprinkle nori mixture over top.
Each serving contains: 507 calories; 21 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 73 g total carbohydrates (7 g sugars, 10 g fibre); 482 mg sodium
Carbs after cardio
Although we often focus on protein when deciding what to eat after a workout, our bodies also require carbohydrates. Together, these components are a muscle-building dream team, with protein aiding in muscle repair and carbs helping to replenish lost energy.
For an ideal recovery meal, opt for foods with a three-to-one ratio of carbs to protein. This Teriyaki Tofu Rice Bowl is a near-perfect choice, with 73 g of carbohydrates and 21 g of protein per serving.
source: "Rice Bowls", alive #385, November 2014
Make no mistake, meaty grilled tofu, sweet flame-licked salsa, and chunks of crispy sweet potato make for a meal prepared in the great outdoors that puts the yum in plant-based eating. A master’s touch Perfect spuds: Crispy potatoes on the grill are a revelation. But it’s best to give them a head start on the stovetop, so the potatoes heat through before the exteriors grill to a burnt crisp. Flavourful tofu: Giving tofu a 90-degree turn on the grill halfway through cooking each side will produce a nice crosshatch pattern that makes you look like a grill master. Plus, those overlapping grill marks give tofu even better flavour.
Combine pizza and taco night by firing up the grill. Sweet flame-licked onions, melty cheese, fiery salsa, hearty beans, and crispy flatbread crust all marry well in a no-fuss pizza that comes together fast enough to work within the confines of the weekday time crunch. Set up a work area near the grill so you have all your toppings within easy reach and ready to go. You can also use large Middle Eastern-style pitas for your base. Using store-bought pizza dough? If you want to go more traditional and use pizza dough, you can certainly stick with the grill. Stretch or roll pizza dough (about 1 lb/450 g) to roughly 1/2 in (1.25 cm) thick. It need not be perfectly round or square; it just has to be even thickness. Preheat grill to medium using indirect heat (for a gas grill, leave one burner off; for a charcoal grill, shovel coals onto one side of the grill) and lightly oil grill grates. Brush one side of dough with oil, then place on grill in an area not directly over the heat, oil side down. Once dough is lightly charred and just barely set, about 1 to 2 minutes, use pizza peel or big, flat spatula to transfer it to a work surface, grilled side up. Apply toppings and return pizza to indirect heat. Close grill lid, and heat until edges of crust are crispy and cheese has melted, 5 to 7 minutes.
If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula. Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased. Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.
Bet you’ve never considered making breakfast or Sunday brunch on the grill. Consider cooking your egg-soaked bread over flames as a way to coax even more flavour out of brag-worthy French toast. You can also use slices of brioche bread and whatever fruit happens to be in season. Of course, nobody could fault you for topping it all off with a drizzle of maple syrup. If you want it dairy free, you can use dairy alternatives such as oat milk and coconut yogurt. Not so fresh Somewhat stale bread is key to great French toast. You want it to be 2 to 3 days old. What if your bread isn’t aged enough? You can speed up the process by slicing bread and then placing it on a pan in 350 F (180 C) oven for about 10 minutes, or until it firms up. Make sure it’s sliced nice and thick to prevent the egg mixture-to-bread ratio being too heavy in favour of egg, resulting in soggy French toast.