This Asian-inspired sandwich is equally good in wraps. Use organic tofu to avoid genetically modified soy.
1 block firm tofu
3 Tbsp (45 mL) plus 2 tsp (10 mL) tamari or sodium-reduced soy sauce, divided
2 Tbsp (30 mL) rice vinegar
1 Tbsp (15 mL) sesame oil
Juice of 1 1/2 limes
1/2 cup (125 mL) unsalted roasted peanuts
1/2 cup (125 mL) light coconut milk
1 tsp (5 mL) red chili flakes
1 tsp (5 mL) grated fresh ginger
1 medium carrot, peeled and shredded
1/2 head bok choy, thinly sliced
4 - 100% whole grain pitas, sliced in half
Slice tofu lengthwise into 4 equal-sized pieces. Cut each piece into 1/2 in (1 cm) matchsticks. Place in large container.
In bowl, whisk together 3 Tbsp (45 mL) tamari, rice vinegar, sesame oil, and juice of 1 lime. Pour over tofu, toss to coat, and marinate in refrigerator for at least 2 hours.
In blender or food processor, mix together peanuts, coconut milk, chili flakes, ginger, remaining tamari, and remaining lime juice until well combined, but making sure some peanut bits remain.
Stuff each pita half with tofu slices, shredded carrot, and bok choy. Drizzle in peanut sauce.
Each serving contains: 328 calories; 17 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 27 g carbohydrates; 5 g fibre; 695 mg sodium
source: "The Humble Sandwich", alive #347, September 2011
The apple in these turkey meatballs might not be immediately visible, but it’s working behind the scenes to help bind them together and adds sweet flavour and juiciness. Chinese five-spice powder—a blend of star anise, ground fennel seeds, Sichuan peppercorns, cloves, and cinnamon—lends lively flavour, alongside ginger and garlic. Packed full of protein, these meaty bites are a good source of vitamin D and iron and make for a tasty party appetizer. Meatball magic Handle with care A light touch is the key to a well-formed, juicy meatball. Using a tablespoon measure or cookie scoop, spoon heaping tablespoons into individual meatballs and toss them back and forth between your hands a few times, very gently, to round them off. Avoid squeezing or compressing the meat. Make ahead You can form meatballs 4 hours in advance and refrigerate before cooking. Lay meatballs in a single layer on parchment in glass dish; cover and refrigerate until ready to use. Remove meatballs from refrigerator about 30 minutes before you begin to cook to allow them to come to room temperature. This will ensure they cook evenly. Blot any excess moisture before adding to the hot pan. Turning with this trick When browning meatballs, use a cookie scoop to nudge and turn the meatball. If it loses its round shape, use the scoop to gently re-form.
Fall root vegetables such as parsnips or celeriac make a delicious combination with the autumn season’s arguably biggest star—the apple. Choose a tart apple like Granny Smith or a sweet-tart apple like Pink Lady for this silky soup thickened up with a cashew cream to deliver not only a winning texture but a healthy dose of dietary fibre and some added protein. Tarragon is a supporting actor in this play, working nicely with the apples in a bright, tasty oil as garnish. Terrific with tarragon Bring this dish to the next level by making an elegant tarragon oil to drizzle over the soup. Place 1/3 cup (80 mL) tarragon leaves in fine sieve. Fill a bowl large enough to accommodate sieve with ice water and set aside. Plunge sieve into pot of boiling water, drenching tarragon for about 30 seconds. Remove sieve and plunge it into the ice water and leave for a minute or so. Drain and transfer tarragon to clean kitchen towel. Squeeze out all the water and place tarragon in food processor with 1/3 cup (80 mL) olive oil. Blend for about a minute and then strain oil through clean fine sieve into jar. Use at room temperature and refrigerate when not using.
This somewhat nontraditional curry emphasizes protein and ease of preparation. Taking the liberty of blending winter squash and peanut butter into the curry sauce lends it a nice sweetness and extra-creamy mouthfeel. It’s the perfect dish to reheat, as leftovers only get more flavourful. Serve with a pile of rice. Protein power : Though often overlooked, textured vegetable protein (TVP), which is simply defatted soy flour, is an excellent source of plant-based protein—about 25 g in each 1/2 cup (125 mL) serving. And TVP is certainly less costly than the new breed of engineered meatless meats on the market. Lentils remain one of the best nutritional bargains at the supermarket, full of protein, fibre, and a range of must-have nutrients. Easy does it For the curry sauce, you can also use frozen butternut squash, which requires no peeling and chopping, or canned pure pumpkin purée.