TOFU TEMPEH & SEITAN

1 serving

½ tbsp olive oil
1 tbsp mustard
1 tbsp coconut aminos
2 tbsp balsamic vinegar divided
1 tbsp water
1 tsp thyme
1 tsp garlic powder
½ tsp sea salt divided
pepper to taste
100 gr tofu in cubes
1-2 cups mixed greens
1/8 red onion in julienne
5 olives
5 cherry tomatoes
1 tsp sesame seed

Prepare the marinade in a bowl with olive oil, mustard, coconut aminos, 1 tablespoon of vinegar, water, thyme, garlic, ¼ teaspoon of salt and pepper, mix well. Add the cubed tofu and stir to combine. Pour the tofu into a skillet and cook over medium heat, about 10 minutes. You can add a little water if necessary.

Place the mixed greens in a bowl and add the olives, tomatoes and onion. Dress with the remaining tablespoon of vinegar and the remaining quarter teaspoon of salt.

Pour the tofu over the green leaves and sprinkle on top sesame seeds.

Cal: 284.7 P: 9.8 F: 16.1 Cb: 12.1

2 servings

2 red bell peppers cut in 2 lengthwise, seeded
100 gr cauliflower rice
2 tbsp olive oil
200 gr tofu crumbled or diced
¼ finely chopped onion
50 gr diced mushrooms
1 minced garlic clove garlic
1 tsp oregano
1 tsp cumin
½ diced tomato
1 tsp sea salt
pepper to taste
½ cup homemade tomato sauce
2 tsp nutritional yeast divided (optional)
1 tbsp coriander, finely chopped

Preheat the oven to 400º F. To make the rice place cauliflower florets in a food processor and pulse for 1 second until it has the consistency of rice. You can also grate the cauliflower or chop with a sharp knife.

Heat 1 tablespoon of olive oil in a skillet over medium-high heat and sauté the tofu until golden, about 4 minutes. Take out and reserve.

In the same pan add the remaining tablespoon of oil and sauté the garlic and onion until it is translucent, about 4 minutes. Add the mushrooms and cook 3 minutes. Now add the cauliflower, oregano and cumin and cook another 2 or 3 minutes.

Add the tofu, tomato and tomato sauce, stir and add the salt and pepper. Set aside.

In a tray or baking dish place the bell peppers and distribute the filling evenly in the 4 halves. Add ½ teaspoon of nutritional yeast to each half. Bake for 30 to 40 minutes or until bell peppers are soft when pricked. Take out and when serving, garnish each half with chopped coriander.

Per serving
Cal: 362.5              P: 15.3               F: 21.4             Cb: 19.2

2 servings

250 gr seitan, diced
1 julienned onion
1 clove garlic, minced
2 tbsp olive oil, divided
½ cup diced bell pepper
½ cup diced zucchini
1 tsp oregano
½ tsp cumin
½ tsp sea salt
pepper to taste

Heat a large skillet with 1 tablespoon of oil and add the diced seitan and move so that it is golden brown on all sides. Set aside.

Add the second tablespoon of oil and sauté the onion with the garlic for about 3 minutes, add bell peppers and cook 2 minutes more. Add zucchini and seassonings. Sauté a few more minutes, until zucchini is al dente.

Now add the seitan, stir and leave for about 5 minutes more until everything is warm. Serve immediately.

Per serving:
C: 330.3 P: 32.6 F: 13.9 Cb: 18.4

Servings: 2

250 gr firm tofu
1 tbsp olive oil
2 tbsp mustard
6 tbsp coconut aminos
1 tbsp balsamic vinegar
2 tbsp finely chopped onion
1 tsp dill or oregano
1 tsp garlic powder
½ tsp sea salt
pepper to taste
1 tbsp parsley, chopped

Cut the tofu into slices ¼-inch thick and put it in a lidded container in a single layer.
In a small bowl prepare a marinade with the oil, coconut aminos, mustard, onion, dill, garlic, salt and pepper, mix well and pour it on top of the tofu, so that is well covered. Leave to marinate for 1 hour in the refrigerator. (flip sides 2 times).

Then place the tofu on a baking dish with all the liquid on top of the fillets.
Cook at 355ºF for 30 minutes or until golden brown, or you can cook them in a pan over medium heat, about 10 minutes. If you see that they are a bit dry, add a little water.

Remove from the oven and garnish with parsley and serve.

Per serving
Cal: 317             P: 11            F: 14            Cb: 20.7

2 servings

1 tbsp coconut oil
250 gr tempeh, thinly sliced into strips
1 lemon, juiced
4 cloves of garlic, minced
1/4 teaspoon fresh ginger, grated
1/4 teaspoon ground cumin
¼ tsp oregano
3 tbsp coconut aminos
1 tsp balsamic vinegar
2 tbsp water
2 cups spinach
¼ tsp salt
pepper to taste

Melt coconut oil in a large skillet over medium heat. Add tempeh strips and cook for 2-3 minutes, flip and cook for another 2 minutes or until both sides of the tempeh slices are brown.
While tempeh is browning, whisk together the lemon juice, garlic, ginger, cumin, oregano, coconut aminos in a small bowl.
Once tempeh has browned, add spinach and the lemony garlic mixture. Stir to coat. Cook for 2-3 minutes. Remove from heat. Add salt and ground pepper to taste and serve.

1 Serving
Cal: 309.5              P: 23.5             F: 18.4             Cb: 18.6

4 servings

1 tbsp ground flax seeds
3 tbsp unsweetened almond milk or water
250 gr tempeh
1 tsp smoked paprika
½ tsp cumin
½ tsp oregano
1/4 tsp salt
1/4 tsp black pepper
1 cup cooked black beans
2 scallions, sliced thin
1/2 cup shredded vegan cheese
1 tbsp olive oil

Preheat oven to 375F. Line a baking with parchment paper and spray it with cooking spray.

Combine ground flax seeds and almond milk in a small bowl. Set aside.

Crumble tempeh in a large bowl. Add paprika, cumin, oregano, salt and black pepper and toss gently.
Add black beans, scallions, cheese and flax mixture and using your hands, mash it until all the ingredients are well combined. Divide the mixture in 4 pieces and shape each one into patties, about an inch thick.

Brush both sides of each patty with olive oil and transfer them to the baking sheet. Bake at 375F for 15 minutes or until are done, then broil for a few minutes. Take out and serve.

1 serving
Cal: 332.6               P. 23.3           F: 12.2             Cb: 35.8

2 servings

100 gr grated or chopped tofu
½ cup cooked quinoa
½ onion, finely diced
1 chopped tomato
2 tbsp whole oats
pepper to taste
1/4 tsp sea salt
oregano

In a bowl mix in tofu, onion, and tomato, drain excess. Add quinoa, mix well and add whole oats, adding in more if necessary. Add salt, pepper and oregano.

Preheat oven to 350º F.

Grab mixture and shape into patties and place on a cookie sheet covered with parchment paper.
Bake for 20 minutes or until are golden brown.

Per serving app 100 gr
Cal: 189.3          P: 7.7          F: 4.3           Cb: 19.9

2 servings

100 gr cooked chickpeas
50 gr thinly sliced tofu
50 gr finely diced mushrooms
½ chopped small onion
2 tbsp whole oat (if necessary)
½ teaspoon turmeric,
½ teaspoon ginger
½ teaspoon oregano
pinch of salt
pinch of ground black pepper
pinch of nutmeg
little olive oil

Spray a little olive oil to a nonstick skillet and sautee onion and mushrooms, keep stirring about 5 to 7 minutes and now add tofu cooking a few more minutes.

Mash chickpeas with a fork or a processor and place in a mixing bowl. Add onion mixture, turmeric, ginger and oregano. Season with salt, pepper and nutmeg. Stir well. If necessary, add whole oats to achieve desired consistency. Form patties using your hands and place on a cookie sheet lined with parchment paper.
Preheat oven at 360ºF and bake for 15 minutes. Flip patties and bake for another 10 minutes until sides have turned golden brown and crisp.

Per serving
C: 263.1 P: 13.7 F: 5.2 C: 37.6