alive logo

Tofu and Broccoli Stir-fry


    Fresh vegetables are so important and this recipe allows us to get lots of them. It’s also easy to eat and digest and very healthy because of the variety of colours and cruciferous ingredients. Tofu adds protein and further cancer-fighting potential.


    1 Tbsp (15 mL) extra-virgin olive oil
    2 cups (500 mL) cauliflower, cut into bite-size pieces
    2 cups (500 mL) broccoli, cut into bite-size pieces
    4 medium carrots, sliced
    1/2 cup (125 mL) vegetable stock
    1 lb (450 g) firm or extra-firm tofu, cut into 1/2-in (1.25-cm) cubes
    1/4 lb (115 g) snow peas
    1 tsp (5 mL) garlic, finely chopped
    2 Tbsp (30 mL) ginger root, grated
    4 cups (1 L) red or green cabbage, chopped
    1 Tbsp (15 mL) soy sauce (to taste)

    Warm oil in a wok over medium-high heat and add cauliflower, broccoli, and carrots. Stir-fry 3 minutes. Add vegetable stock, cover, and steam 2 minutes. Add tofu and snow peas, stir well, and cook 1 more minute. Add garlic, ginger root, and cabbage. Cook until tender but crisp, about 3 minutes. Stir in soy sauce and serve on whole grains.

    Serves 6.

    source: "Cancer-Free Dining" alive #270, April 2005


    Tofu and Broccoli Stir-fry



    SEE MORE »
    Going Pro

    Going Pro

    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.