wholeliving

"Barbecued" Tofu

Look for a pure chile powder; its only ingredient is ground chile pepper. For genuine BBQ flavor, couple this spicy tofu with crunchy slaw and serve as a sandwich or wrapped in a large leaf of lettuce with sliced tomato and red onion.

Per serving: 173 calories; 16 g protein; 10 g fat; 9 g carb.; 3 g fiber.
Body+Soul, 2006
  • Prep Time 20 minutes
  • Total Time 1 hour, plus pressing time
  • Yield Serves 4

Directions

  1. Cut tofu cake horizontally (slicing parallel to work surface) into four rectangles and press.

  2. Cover the bottom of a small pan with half of barbecue sauce. One by one, rub both sides of each tofu rectangle with chile powder; place in a single layer on sauce. Top with remaining sauce. Let stand for 30 minutes.

  3. Preheat broiler with rack 6 inches from heat. Line a baking sheet with aluminum foil; place a baking rack on top. Spray rack with cooking spray. Take tofu slabs out of the barbecue sauce and place on rack with space between pieces. Reserve leftover barbecue sauce. Broil until top of tofu is browned and bubbly, about 5 minutes.

  4. Turn tofu over and brush with reserved sauce. Broil until browned and bubbly, about 5 more minutes. Serve hot or at room temperature, on bread with coleslaw if desired.

Recipe Reviews

Stir-Fried Tofu, Thai-Style

To stir-fry successfully, prepare everything before you begin; then cook in batches. Forget the wok and use a skillet large enough to hold a single layer of tofu, which will ensure that your tofu browns and becomes crisp. For a spicier version, you can double the curry paste to 2 teaspoons. Serve with rice noodles or jasmine rice.
Body+Soul, 2006
  • Prep Time 35 minutes
  • Total Time 45 minutes
  • Yield Serves 4

Directions

  1. Cut tofu in half widthwise. Keep the pieces stacked and cut lengthwise into thirds (creates six rectangles), and then cut the tofu horizontally (slicing parallel to work surface) into quarters to create 24 cubes, each about 1 inch. Press the tofu. Meanwhile, in a small bowl, whisk together fish sauce, lime juice, sugar, curry paste, and coconut milk until blended; set aside.

  2. In a large, nonstick skillet, heat 1 tablespoon oil over high heat. Add the tofu and sear without moving until the cubes have browned, 2 to 3 minutes. Carefully turn the tofu and sear other side until browned, about 2 minutes more. Turn and sear a third side, again for about 2 minutes. Remove tofu to a plate and set aside.

  3. Add the remaining tablespoon of oil to the skillet and heat. Add the broccoli, red pepper, 3 tablespoons of water, and salt to taste; cook, stirring frequently, until vegetables are almost tender, 2 to 3 minutes. Return tofu to the skillet and stir in the sauce. Cook to heat and blend flavors, about 1 minute. Serve immediately, garnishing each portion with basil, cilantro, mint, and peanuts.

Recipe Reviews

Reviews (4)

  • 14 Feb, 2014

    The "sauce" is curiously flavorless, and to tell you the truth, I had to make myself a giant salad afterward, since I was starving. I'm not a vegetarian, but I often will eat a meatless meal. This was just not a satisfying tofu dish. I don't care for bell peppers, so I left them out, but I doubt that would have made the difference. I won't make it again.

  • 3 May, 2010

    Sorry, but it ain't vegetarian. It's got fish sauce.

  • 30 Jun, 2009

    This Thai sauce was so easy to make.

  • 30 Jun, 2009

    This Thai sauce was so easy to make.

Power Protein Smoothie

Smoothies offer incredible versatility: You can use whatever's in season. The berries combined with pomegranate juice give this drinkable breakfast an extra antioxidant boost.

Per serving: 300 calories; 12 g protein; 6 g fat; 52 g carb; 6 g fiber.

Read more about healthy breakfast basics

Body+Soul, 2008
  • Prep Time 5 minutes
  • Total Time 5 minutes
  • Yield Serves 2

Directions

  1. In a blender, combine berries, tofu, pomegranate juice, 2 tablespoons honey, flaxseed, and ginger. Blend until smooth, 15 to 20 seconds. Adjust the sweetness if neccessary.

Recipe Reviews

Reviews (5)

  • 8 Jan, 2013

    Milkshakes are out, smoothies like this one are just as yummy!

  • 17 Aug, 2012

    I have not tried the recipe though I will. I was looking for a recipe including yogurt. This one mentioned yogurt in the description, though it uses silken tofu instead. Thought you might like to know.

  • 26 May, 2010

    I really enjoyed a variation on this smoothie which involved substituting frozen strawberries for the mixed berries, orange juice for the pomegranate, and 1 T of sugar for the honey (only because I was out of the latter). I love the addition of silken tofu, and was pleasantly surprised that I couldn't detect any of the tofu taste. The texture of the tofu also gave the smoothie great body. A great, versatile recipe!

  • 3 Mar, 2010

    This sounds so good. Thanks for the information. Did you see that there is a typo in the recipe? "neccessary" is spelled wrong.

  • 16 Mar, 2009

    I like substituting Agave Nectar for the honey. it's sweeter so you can use less.

Power Protein Smoothie

Smoothies offer incredible versatility: You can use whatever's in season. The berries combined with pomegranate juice give this drinkable breakfast an extra antioxidant boost.

Per serving: 300 calories; 12 g protein; 6 g fat; 52 g carb; 6 g fiber.

Read more about healthy breakfast basics

Body+Soul, 2008
  • Prep Time 5 minutes
  • Total Time 5 minutes
  • Yield Serves 2

Directions

  1. In a blender, combine berries, tofu, pomegranate juice, 2 tablespoons honey, flaxseed, and ginger. Blend until smooth, 15 to 20 seconds. Adjust the sweetness if neccessary.

Recipe Reviews

Reviews (5)

  • 8 Jan, 2013

    Milkshakes are out, smoothies like this one are just as yummy!

  • 17 Aug, 2012

    I have not tried the recipe though I will. I was looking for a recipe including yogurt. This one mentioned yogurt in the description, though it uses silken tofu instead. Thought you might like to know.

  • 26 May, 2010

    I really enjoyed a variation on this smoothie which involved substituting frozen strawberries for the mixed berries, orange juice for the pomegranate, and 1 T of sugar for the honey (only because I was out of the latter). I love the addition of silken tofu, and was pleasantly surprised that I couldn't detect any of the tofu taste. The texture of the tofu also gave the smoothie great body. A great, versatile recipe!

  • 3 Mar, 2010

    This sounds so good. Thanks for the information. Did you see that there is a typo in the recipe? "neccessary" is spelled wrong.

  • 16 Mar, 2009

    I like substituting Agave Nectar for the honey. it's sweeter so you can use less.

Fried Rice with Tofu and Flaxseed

Annual Recipes 2005
  • Yield Serves 4

Directions

  1. Gently toss tofu with 1 tablespoon soy sauce in a medium bowl; set aside.

  2. Bring rice and 1 1/2 cups water to a boil in a medium saucepan. Cover; reduce heat to medium-low, and simmer until rice is tender and water has been absorbed, about 10 minutes. Set aside.

  3. Heat olive oil and butter in a large skillet over medium heat. Add eggs, and cook, stirring, until just starting to set, about 30 seconds. Add reserved rice; stir to coat and break up any lumps. Reduce heat to medium-low, and add carrot, peas, and scallions. Cook until heated through, about 4 minutes. Add whole and ground flaxseed, remaining 2 tablespoons soy sauce, the sesame oil, and tofu; cook 5 minutes more. Season with pepper.

Recipe Reviews

Reviews (1)

  • 30 Jun, 2010

    It would be nice if the Calorie count was on all of these delicious recipes. As much as I love delicious food, sometimes I'd rather pick nutritious over exceedingly delicious when I'm dieting.:) Just a tip for the website, I know many of us readers would love it if the website had the calorie count on the recipes like in your lovely magazine.

Chilled Tofu, Japanese-Style

Use your judgment to determine the amount of each condiment to serve. To make ginger juice, squeeze about 3 tablespoons of finely grated fresh ginger.
Body+Soul, 2006
  • Prep Time 45 minutes
  • Total Time 45 minutes
  • Yield Serves 4

Directions

  1. Cut tofu in half widthwise. Keep the pieces stacked and cut lengthwise into thirds (creates 6 rectangles), and then cut the tofu horizontally (slicing parallel to work surface) into quarters to create 24 cubes, each about 1 inch. Repeat with second package of tofu for a total of 48 pieces. Place tofu in a serving bowl and nestle the bowl in a larger bowl filled with crushed ice. Cover and refrigerate for at least 30 minutes or up to 2 hours.

  2. Meanwhile, place dipping sauce ingredients in a small bowl and whisk until well blended; set aside.

  3. Prepare five or more condiments and place each in a separate bowl or dish. Serve tofu family style in its chilled bowl with condiments, dipping sauce, and individual serving dishes.

Recipe Reviews

Upgraded Asian Salad

Tofu can be magically versatile -- or woefully bland. To make the most of its taste-absorbing talents, put it on the plate first, drizzle it with dressing, then add your other ingredients. Mix right before eating.

Calories: 520
Fat: 34 g
(All nutritional information is approximate.)
Body+Soul, May 2010

Directions

  1. Combine all ingredients.

Recipe Reviews

Reviews (1)

  • 3 Feb, 2014

    This salad is very blend, in my opinion. I had planned on making it twice this week but in the end I think I won't...
    All of the ingredients are pretty flavourless so I can't really see how it could be improved. Except for replacing most of the ingredients. I guess that baking or frying the tofu would be a good start.
    I was hoping that the dressing would make it up for it but it didn't. I think adding some honey as mentioned by one of the reviewers of the actually dressing might help. And salt!

Soba, Tofu, and Vegetable Stir-Fry

This spicy dish is packed with veggies; covering them while cooking helps trap the steam so they cook more quickly. We used healthful almond butter instead of peanut for a twist.Per serving: 543 calories; 33 g protein; 23 g fat; 63 g carb; 9 g fiber
Body+Soul, 2008
  • Yield Serves 4

Directions

  1. Cook soba noodles in a large pot of salted water until al dente, about 10 minutes. Drain, and then rinse with cold water; set aside.

  2. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat; add tofu and season with salt. Cook, tossing occasionally, until golden, 12 to 15 minutes. Transfer to a plate; set aside.

  3. Heat remaining tablespoon oil in same skillet over medium-high. Add bell peppers, broccoli, bok choy, garlic, and red pepper flakes; season with salt. Cover (pan will be very full) and cook, tossing occasionally until vegetables are crisp-tender, 8 to 10 minutes.

  4. Meanwhile, make sauce: In a small bowl, whisk together almond butter and 2 tablespoons water, then whisk in vinegar and soy sauce. Add reserved noodles, tofu, and sauce to pan with vegetables. Cook, tossing until noodles are heated through, 2 to 3 minutes.

Recipe Reviews

Reviews (8)

  • 30 Aug, 2012

    This recipe has all the basics just right - I substituted pretty much everything (see caps below) to put a Greek twist to it, and it came out fantastic!

    noodles > RICE PASTA (SPAGHETTI)
    oil > OLIVE OIL
    tofu > SEASONED W/ LEMON & BASIL
    bell pepper > DICED TOMATO
    bok choy > MUSTARD GREENS
    pepper flakes > FETA, PARSLEY, BASIL
    almond butter > OLIVE OIL
    vinegar > RED WINE VINEGAR
    soy sauce > HUMMUS

    I saved the tomato juice from the can and whisked it into the sauce instead of adding water. Delish!

  • 30 Aug, 2012

    This recipe has all the basics just right - I substituted pretty much everything (see caps below) to put a Greek twist to it, and it came out fantastic!

    noodles > RICE PASTA (SPAGHETTI)
    oil > OLIVE OIL
    tofu > SEASONED W/ LEMON & BASIL
    bell pepper > DICED TOMATO
    bok choy > MUSTARD GREENS
    pepper flakes > FETA, PARSLEY, BASIL
    almond butter > OLIVE OIL
    vinegar > RED WINE VINEGAR
    soy sauce > HUMMUS

    I saved the tomato juice from the can and whisked it into the sauce instead of adding water. Delish!

  • 18 Aug, 2011

    This was delicious!

  • 8 Mar, 2011

    I wasn't a big fan of the almond butter in this dish, mostly because it caused the soba to have a dry consistency that was not quite creamy. I would make this again, next time using peanut butter and maybe a little more water or oil to avoid dryness.

  • 22 May, 2010

    This was SOOOOOO gooood! I actually used red cabbage, zucchini and green bell pepper cause I didn't have these veggies. Also topped it with cilantro and fresh lime. Amazing!

  • 5 May, 2010

    I made this dish and LOVED it! Next time I think I'll try coconut butter in lieu of the almond butter. Here are my results: http://bambinosteps.com/2010/05/soba-its-whats-for-din-din/.

  • 24 Feb, 2009

    You can substitute " almond butter", for regular peanut butter.
    Almond butter is more healthy than peanut butter, but I say that if you dont have it at home, you can just use peanut butter. It gives it a good flavor for sauces , on south east asian cooking both of them !
    good luck w/ the recipe....

  • 26 Jan, 2009

    Almond butter is that something you make or buy at store???

Soba and Tofu in Ginger Broth

A little broth goes a long way in this Asian noodle dish. Store black sesame seeds, available in most supermarkets and Asian grocery stores, in the refrigerator. They have a high oil content and could go rancid if stored improperly.
Body+Soul, March 2009
  • Prep Time 35 minutes
  • Total Time 35 minutes
  • Yield Serves 4

Directions

  1. In a medium saucepan, combine scallion whites, ginger, garlic, soy sauce, rice vinegar, and 8 cups water; bring to a boil. Cover and reduce to a simmer. Cook until broth is flavorful, about 10 minutes.

  2. Meanwhile, heat a grill pan over medium-high; lightly oil. Slice tofu in half; season with salt and pepper. Add tofu pieces to hot pan and cook, turning to grill all sides, about 15 minutes total. Remove from pan; once cool enough to handle, cut into small cubes.

  3. Strain aromatics from broth with a slotted spoon; discard solids. Bring broth to a boil; add soy sauce and soba. Cook soba according to package directions. About 1 minute before the end of cooking, add bok choy, snow peas, and chile. Cook until veggies are tender-crisp. Add more soy sauce, if desired. To serve, place noodles in bowl with broth; top with tofu, scallion greens, and sesame seeds.

Recipe Reviews

Reviews (3)

  • 6 Feb, 2011

    I agree with Saradara. I added about 4 tablespoons of miso paste, which helped a lot.

  • 23 Nov, 2010

    90% of what I cook comes from wholeliving/body soul, so I really do love your recipes. This one is quite mediocre though. The aromatic broth never becomes flavorful as described--it's just watery and really needs something. I tried doctoring it with rice vinegar, sesame oil, even fish sauce and in the end pomegranate molasses (-: Veggies, soba and tofu were fine, but without flavor in the broth, it can only count as nutrition, not a flavorful meal.

  • 28 Jan, 2010

    Thank you annetteart, please list nutritional information

Crisp Tofu Sandwich with Peanut-Ginger Sauce

Baked tofu -- made by pressing water out of fresh tofu, marinating it in seasonings, and baking it -- is in most supermarkets and natural-foods stores. We used a Thai-spiced tofu, but other flavors would work as well.

Body+Soul, 2006
  • Yield Serves 2

Directions

  1. Heat broiler with rack 4 inches from heat source. Place onion slices and pepper, skin side up, on a broiler pan. Broil, turning onion over halfway through cooking time, until peppers are blistered and onion is lightly browned, 12 to 15 minutes. When cool enough to handle, peel skin off pepper. Cut pepper into thick strips.

  2. In a large skillet, heat olive oil over medium-high heat. Saute tofu until golden brown and crisp, about 2 minutes on each side.

  3. In a small bowl, combine peanut butter, honey, 1/4 teaspoon sesame oil, and ginger. Toss reserved vegetables with remaining 1/4 teaspoon sesame oil. Spread peanut-butter mixture on bottom side of bread. Top with tofu and vegetables. Place other piece of bread on top. Cut in half to make two sandwiches. Serve with radish sprouts on the side, if desired.

Cook's Note

Wrap tightly in foil and refrigerate for up to 2 days.

Recipe Reviews

Reviews (11)

  • 6 Apr, 2012

    Tasty!

  • 30 Mar, 2012

    I just had this for lunch today and loved it. I had it on a multigrain sandwich thin and added a bit of rice wine vinegar to the sauce because I like the extra acidity. Lovely idea, though. It would probably be nice with some shredded chinese cabbage as well.

  • 1 May, 2009

    of course if you eat a lot of tofu, you will see negative effects. But that is the same with anything! Everything in moderation - a balanced diet, and you will live long and healthy!

  • 29 Mar, 2009

    Keep your pants on about the tofu-it is ONE recipe amongst millions and millions of meat recipes. You'll have to do what us veggies do and-gasp-alter the ingredients of this recipe to suit you.

  • 28 Mar, 2009

    I am allergic to soy and will make this with chicken instead. One thing that I'm really getting upset about these days is the asusmption that soy is good for everyone. It's not for all of us...

  • 5 Jan, 2009

    sorry folks, as with all studies longevity is the key. Asians have been eating tofu for centuries with healthy results, and THAT is a good longitudinal study. Also, at 29g of protein, the calories are just about right. Have less bread folks, the wrap is a good idea but doesn't have the whole grain benefits.

  • 27 Sep, 2008

    hi im new here. i dont mean to scare anybody but tofu studies have shown that it increases the risk of alzheimers, apparently you get it younger. its something to do with its fermentation process. just letting everyone know to research it a lil bit before u go all tofu. if u do lol

  • 11 Apr, 2008

    Yeah, calorie count is way too high. Must be from the bread. You can always try a low calorie wrap and reduce some of the oil they use. Broth is a great alternative to oil if you are sauting. I've used it with everything from tofu, to fish and chicken, to veggies. Works great and you trim tons of calories.

  • 26 Mar, 2008

    Sounds good but this is too high calorie to be of much use.

  • 23 Jan, 2008

    This sounds yummy - I love anything Thai - but I've never heard of baked tofu. Where can I get it? Is it refrigerated, like fresh tofu?

  • 18 Jan, 2008

    I love that you have the cal and carb. count on the this. thank you and i am looking forward to following this program. whith martha stewarts name on it i know that the information has been researched. thank you