FRIED HOISIN TOFU WITH PEANUT SAUCE-TOUCHED UDON

SERVES 2 PORTIONS

1⁄2 cup hoisin sauce

4 tbsp soy sauce, divided

113g (4oz) extra-firm tofu, drained, and cubed

1⁄4 cup cornstarch or potato starch

2 tbsp coconut oil

198g (7oz) packaged organic udon noodles

1⁄2 cup plus 2 tbsp vegetable broth

1⁄4 cup peanut butter

142g (5oz) baby spinach

NUTRITIONAL VALUES

Calories: 129kcal
Fat: 2g (0.2g S.Fat)
Carbs: 29.3g
Protein: 2.6g
Sugar: 22.6g
Sodium: 54mg

METHOD

In a small bowl, combine the hoisin and 2 tbsp soy sauce. Toss in the cubed tofu and set aside for 30 minutes to marinate.

On a large plate, spread out the cornstarch. Remove the tofu from the marinade and toss it in the cornstarch to coat all sides.

In a large skillet, heat the oil over medium-high heat. Fry the tofu on all sides in the hot oil. Place aside.

Fill a large saucepan halfway with water and cover it. Bring to a boil before adding the udon. Cook for 5 minutes before draining. Place aside.

Bring the broth and peanut butter to a boil in the same saucepan. Reduce the heat to low and cook for 2 minutes before adding the udon back into the pan. Apply the sauce to the udon. Stir the spinach into the sauce and noodles in the pot. Cook, on low heat, for about 3 minutes, or until the spinach wilts.

Remove from the heat and divide the mixture evenly between two bowls. Half of the tofu should be placed on top of each bowl of udon. Drizzle with the remaining hoisin mixture.

BROCCOLI TOFU QUICHE

SERVES 6 SLICES OF QUICHE

FOR THE CASHEW CHEESE

1⁄4 cup raw cashews, soaked for 1 hour

1⁄2 cup water

1 tbsp nutritional yeast

2 tbsp tapioca flour

1 tbsp red miso

1⁄2 tsp cider vinegar

1⁄4 tsp salt

1⁄4 tsp garlic powder

FOR THE QUICHE

1 tbsp extra virgin olive oil

1 cup baby spinach

1⁄2 cup diced red onion

1 cup diced red bell pepper (about one small pepper)

227g (8oz) cremini mushrooms, sliced

1 1⁄2 cups broccoli, inner stalks cut into cubes and florets cut into bites

3 cloves garlic, chopped fine

1 cup canned black beans, drained and rinsed

454g (16oz) extra-firm tofu, drained

1⁄4 cup dairy-free milk

1⁄4 tsp turmeric

2 tsp oregano

1 tsp salt

1⁄4 tsp ground black pepper

1 package vegan piecrust with 2 crusts

NUTRITIONAL VALUES

Calories: 1151kcal
Fat: 19.5g (5.3g S.Fat)
Carbs: 54.5g
Protein: 22.8g
Sugar: 21.6g
Sodium: 1616mg

METHOD

CASHEW CHEESE:
In a blender, combine all the cheese ingredients. Blend until completely smooth.

Pour into a small saucepan and heat over medium-high heat, stirring frequently. Within 5 minutes, it will thicken and become a little stretchy. If it appears to be too thick to combine with the quiche ingredients, add a drop of water at a time. Place aside.

QUICHE:
Preheat the oven to 350°F (180°C, or gas mark 4).

In a large skillet over medium heat, heat the oil. Cook the baby spinach until it is wilted. Set aside after removing from the pan. Sauté the onion, bell pepper, mushrooms, and broccoli in a skillet for 10 to 15 minutes, or until the onion is translucent. Cook for 2 minutes more after adding the garlic. Stir in the black beans and heat until heated through. Pour everything into a large mixing bowl.

In a blender, combine the tofu, milk, cashew cheese, turmeric, oregano, salt, and pepper. Blend until the mixture is as smooth as possible. Mix in the blended mixture with the sautéed vegetables.

Fill one piecrust with the mixture. Cover with the second piecrust, crimping the edges. If using a spring form pan, roll the bottom crust and place the top crust on top of the ingredients. Bake the quiche for 30 minutes at.

SEITAN AND SUN-DRIED TOMATO PESTO VEGGIE SANDWICH

SERVES 2 PORTIONS

FOR THE CAULIFLOWER

1 tbsp extra virgin olive oil

1⁄2 cup cauliflower florets

Pinch of salt

FOR THE SUND-DRIED TOMATO PESTO

1⁄4 cup baby spinach, packed

2 tbsp sun-dried tomatoes packed in oil, drained (save the oil)

1 tbsp pine nuts

1 clove garlic

2 tsp nutritional yeast

Pinch of garlic powder

1⁄4 tsp salt

1 tbsp oil or reserved oil from the sun-dried tomatoes

FOR THE ASSEMBLY

2 slices flatbread

28g (1oz) baby spinach

3⁄4 cup Slow Cooker Maple Breakfast Links, sliced

2 slices red onion

NUTRITIONAL VALUES

Calories: 1160kcal
Fat: 8.6g (1.6g S.Fat)
Carbs: 28.7g
Protein: 4.5g
Sugar: 6.1g
Sodium: 873mg

METHOD

CAULIFLOWER
Preheat the oven to 425°F (190°C, or gas mark 5).

On a baking sheet, spread the oil. Place the cauliflower in the oil and season with salt. Toss the cauliflower with your hands to evenly distribute the oil. Bake for 20 minutes, or until the cauliflower is easily pierced with a fork. Remove and place to the side.

SUN-DRIED TOMATO PESTO
In a small food processor, combine all the pesto ingredients, beginning with the spinach. Blend until well combined.

ASSEMBLY
Arrange the flatbreads on a baking sheet. Half of the pesto should be spread on each flatbread. Distribute the spinach, seitan, cauliflower, and onion among the flatbread slices. Each flatbread should be folded in half and secured with decorative picks.

PESTO AND CRISPY TOFU FLATBREAD SANDWICH

SERVES 2 PORTIONS

FOR THE TOFU

57g (2oz) extra-firm tofu, drained, and cut into 1-inchcubes

1⁄4 cup vegetable broth

1 tbsp tamari

1 tsp onion powder

1⁄4 tsp salt

1⁄4 cup cornstarch

FOR THE PESTO

1⁄4 cup raw cashews, soaked for 1 hour

1 cup basil, packed

1 clove garlic

1⁄2 tsp salt

2 tbsp nutritional yeast

3 tbsp extra virgin olive oil

FOR THE ASSEMBLY

1 tbsp coconut oil

1⁄4 cup diced onion

6 mushrooms, sliced

1⁄4 cup hummus

2 slices flatbread

1⁄2 cup sunflower sprouts

NUTRITIONAL VALUES

Calories: 649kcal
Fat: 44.9g (11.2g S.Fat)
Carbs: 49.8g
Protein: 20.1g
Sugar: 3.3g
Sodium: 1235mg

METHOD

TOFU:
In a small bowl, combine the vegetable broth, tamari, onion powder, and salt. Allow the tofu to marinate for at least 1 hour.

Preheat the oven to 350°F (180°C, or gas mark 4).

In a medium mixing bowl, combine the cornstarch and the water.

Place the tofu on the cornstarch after removing it from the marinade. Toss, then place on a baking sheet. 30–40 minutes in the oven Every 10 minutes, toss with a spatula until golden and puffy.

PESTO:
In a small food processor, combine the cashews, basil, garlic, and salt. Process for approximately 30 seconds. Process for a few more seconds, or until the nutritional yeast and olive oil are well combined.

ASSEMBLY:
In a skillet over medium-high heat, melt the coconut oil. Sauté the onions and mushrooms for 10 to 15 minutes, or until the onion is translucent. Take the pan off the heat.

Half of the hummus should be spread on each flatbread. Half of the pesto should be spread on each flatbread. Fill the center of each flatbread with half of the tofu, sunflower sprouts, mushrooms, and onion. Each flatbread should be folded in half and secured with decorative picks.

SPROUT SANDWICH WITH TOFU RICOTTA

SERVES 2 SANDWICHES

FOR THE SUN-DRIED TOMATO PESTO

1⁄4 cup baby spinach, packed

2 tbsp sun-dried tomatoes packed in oil, drained (save the oil)

1 tbsp pine nuts

1 clove garlic

2 tsp nutritional yeast

Pinch of garlic powder

1⁄4 tsp salt

1 tbsp oil or reserved oil from the sun-dried tomatoes

FOR THE TOFU RICOTTA

198g (7oz) extra-firm tofu, drained, and crumbled

1 tbsp extra virgin olive oil

1 tsp cider vinegar

1 tsp lemon juice

1⁄2 tsp garlic powder

1⁄2 tsp onion powder

FOR THE TO ASSEMBLE

4 slices sprouted grain bread

1 cup alfalfa sprouts

1 Roma tomato, sliced

2 slices red onion

Pinch of garlic powder

NUTRITIONAL VALUES

Calories: 1237kcal
Fat: 29.5g (9.1g S.Fat)
Carbs: 21.7g
Protein: 6.5g
Sugar: 6.6g
Sodium: 980mg

METHOD

SUN-DRIED TOMATO PESTO
In a small food processor, combine all of the pesto ingredients, beginning with the spinach. Blend until well combined.

TOFU RICOTTA
In a small food processor, combine all of the ricotta ingredients. Blend until well combined.

ASSEMBLY
Spread a thick layer of tofu ricotta on two slices of bread. Spread pesto on the remaining two slices of bread. Place the sprouts, tomato, and onion on top of the ricotta. Serve with a slice of pesto on top. Cut each sandwich into fourths to make triangles.

SEITAN LINKS TOFU SCRAMBLE

SERVES 6 PORTIONS

1 tbsp dairy-free butter

1⁄2 cup diced onion

227g (8oz) mushrooms, sliced

454g (16oz) extra-firm tofu, drained, and crumbled

227g (8oz) Slow Cooker Maple Breakfast Links, sliced thick

1 425g (15oz) can black beans, drained and rinsed

2 tbsp nutritional yeast

1⁄2 tsp chili powder

1⁄2 tsp paprika

1⁄2 tsp black salt

1⁄2 tsp turmeric

1⁄4 tsp garlic powder

NUTRITIONAL VALUES

Calories: 394kcal
Fat: 9g (1.7g S.Fat)
Carbs: 50.9g
Protein: 31.8g
Sugar: 4g
Sodium: 415mg

METHOD

In a large skillet, melt the butter over medium-high heat. Combine the onion, mushrooms, tofu, and seitan links in a mixing bowl. 15 minutes of sautéing

Combine the black beans, nutritional yeast, and all the spices and seasonings in a mixing bowl. 5 minutes before serving, heat through.

BLUEBERRY TOFU PANCAKES

SERVES 4 PORTIONS

2 tbsp flaxseed meal

227g (8oz) extra-firm tofu, drained

1⁄2 cup old-fashioned oats

1 1⁄4 cups dairy-free milk

1 cup all-purpose flour

3 tbsp coconut sugar

1 tsp vanilla extract

1 tsp baking powder

1 tsp ground cinnamon

1⁄2 tsp salt

1⁄2 tsp plus 1 tbsp extra virgin olive oil, divided

1⁄4 cup maple syrup, for serving

1⁄2 cup frozen blueberries, defrosted, divided

NUTRITIONAL VALUES

Calories: 420kcal
Fat: 6.2g (0.7g S.Fat)
Carbs: 71.6g
Protein: 17.2g
Sugar: 21.9g
Sodium: 413mg

METHOD

Set aside the flaxseed meal and 6 tbsp water.

In a food processor, combine all the ingredients except the blueberries and 1 tbsp oil and blend well. To blend in 1/4 cup of blueberries, use the quick pulse button.

In a skillet, heat the remaining oil and place 1/4 cup of the pancake batter in the center. When one side is bubbling, flip it over and cook until golden brown. Continue until all of the batter has been used up.

Serve with maple syrup and the remaining 1/4 cup blueberries on top.

CRISPY BAKED PUFFED TOFU WITH TERIYAKI SAUCE

SERVES 6 PORTIONS

FOR THE PUFFED TOFU

198g (7oz) extra-firm tofu, drained

1⁄2 cup vegetable broth

2 tbsp hot sauce (such as Frank’s)

1⁄4 cup cornstarch

FOR THE DIPPING SAUCE

2 tbsp tamari

2 tsp cornstarch

2 tbsp maple syrup

1⁄4 tsp garlic powder

1⁄4 tsp ground ginger

NUTRITIONAL VALUES

Calories: 76kcal
Fat: 2.1g (0.2g S.Fat)
Carbs: 10.6g
Protein: 4.4g
Sugar: 4.4g
Sodium: 529mg

METHOD

PUFFED TOFU:
Turn the tofu on its side and cut two rectangles through the center. Stack them by flipping them over onto their flat sides. Cut through the center, then cut those two halves twice each without separating them. Make two equal-sized lengthwise cuts. There are now a total of twenty-four cubes. Place the cubes in a small flat casserole dish or other container that can hold all of the cubes on one level.

Combine the vegetable broth and hot sauce in a mixing bowl. Pour the sauce over the tofu. Allow for an hour of marinating.

Preheat the oven to 350°F (180°C, or gas mark 5).

In a medium mixing bowl, combine 14 cup cornstarch. Place the tofu on the cornstarch after removing it from the marinade. Toss the tofu and place it on a baking sheet. 30–40 minutes in the oven Every 10 minutes, toss with a spatula until golden and puffy.

DIPPING SAUCE:
Heat 12 cup water, tamari, and cornstarch in a small saucepan over medium high heat. Stir until the cornstarch is completely dissolved. Bring the remaining ingredients to a boil. Reduce the heat to medium and continue to cook, stirring constantly, until the desired thickness is reached. To serve, arrange the tofu on a platter with toothpicks and dip it into the sauce.

SPICY CHICKPEA SEITAN TOFU ROLLUPS

SERVES 6 PORTIONS

57g (2oz) extra-firm tofu, drained

1 cup canned chickpeas, drained and rinsed

2 tbsp dairy-free chipotle mayonnaise

1 tbsp hot sauce

2 tsp hempseed, toasted in shell

2 tsp tahini

1⁄2 tsp cider vinegar

1⁄2 tsp garlic powder

1 green onion, chopped

1⁄4 tsp salt

Pinch of ground black pepper

1⁄2 cup Steamed Seitan Smoky Nuggets

2 large spinach tortillas

Fresh parsley, for garnish (optional)

NUTRITIONAL VALUES

Calories: 200kcal
Fat: 13.4g (8.9g S.Fat)
Carbs: 16.6g
Protein: 3.7g
Sugar: 11.6g
Sodium: 124mg

METHOD

In a food processor, combine the tofu, chickpeas, mayonnaise, hot sauce, hempseed, tahini, vinegar, garlic powder, onion, salt, and pepper. Combine all ingredients in a food processor until well combined and spreadable with a knife.

Cut the seitan nuggets into small pieces. (You could also pulse a couple of times in a food processor.) In a small skillet over medium-high heat, cook seitan for about 4 minutes, stirring frequently to prevent it from burning. Place aside.

Divide the tofu filling into two portions and evenly distribute it on each tortilla. To aid in rolling, leave about an inch from the edge on one side without filling. Each tortilla should be topped with seitan. Begin rolling each tortilla from the opposite side of the edge that was not covered. Roll tightly but not too tightly to avoid squeezing out the filling.

Pin toothpicks about 1 1/2 to 2 inches apart along the edge of the tortilla. Using a sharp knife, cut between each toothpick. This helps to keep the rolls together until you're ready to serve them. They do a good job of sticking together. If desired, garnish with fresh parsley.

THAI SWEET CHILI TOFU STACKS

SERVES 6 PORTIONS

1 tbsp cornstarch

1⁄2 cup rice vinegar

1⁄2 cup coconut sugar

1 chili pepper, such as jalapeño or cayenne, chopped fine

2 cloves garlic, chopped fine

2 tsp tamari

1⁄2 tsp chopped parsley

1⁄4 tsp cayenne pepper

227g (8oz) extra-firm tofu, drained, and cut into 1-inch cubes

1 227g (8oz) can sliced pineapple

NUTRITIONAL VALUES

Calories: 83kcal
Fat: 2.3g (0.2g S.Fat)
Carbs: 9.1g
Protein: 4.3g
Sugar: 4g
Sodium: 119mg

METHOD

Set aside the sauce after combining the cornstarch and 1 tbsp of water until smooth.

In a food processor, combine the rice vinegar, 23 cup water, sugar, chili pepper, garlic, tamari, parsley, and cayenne pepper. Blend until well combined and the chili pepper is well broken up.

Pour the mixture into a small saucepan and bring to a boil, stirring constantly until the sugar is dissolved. Cook for 5 minutes on low heat. Stir in the cornstarch mixture for about 5 minutes, or until the mixture is slightly thickened. Remove from heat and set aside to cool.

To the cooled sweet chili sauce, add the tofu cubes. Allow to marinate for 30 minutes.

Drain the pineapple rings and cut them into 1- to 11-inch wedges.

On a plate, place a slice of pineapple and a cube of marinated tofu in the center. Place another pineapple slice on top of the tofu and secure with a toothpick.

PROVENÇALE TOFU SALAD SANDWICHES

SERVES 6 TO 9 PORTIONS

1 1⁄2 tsp neutral-flavoured oil

1 pound (454 g) (16oz) super firm tofu, cut into 1⁄4-inch (6 mm) cubes

1 1⁄2 tsp vegan Worcestershire sauce

1⁄2 cup (112 g) (4oz) vegan mayonnaise

3 tbsp (30 g) (1.1oz) minced red onion

1⁄4 cup (30 g) (1.1oz) coarsely chopped toasted walnuts

3 tbsp (11 g) (0.39oz) minced fresh parsley

2 tbsp (13 g) (0.46oz) minced pitted kalamata olives

1 tbsp (4 g) (0.14oz) minced soft or oil-packed (rinsed and patted dry) sun-dried tomatoes

1 tbsp (15 ml) white balsamic vinegar

1 tbsp (15 ml) fresh lemon juice

2 tsp minced capers

1 large or 2 small cloves of garlic, grated or pressed

1⁄2 tsp herbes de Provence or

1⁄4 tsp red pepper flakes

White or black ground pepper

Salt

12 to 18 slices of vegan sourdough bread or favourite vegan bread, toasted

Favourite vegan pesto, as needed

NUTRITIONAL VALUES

Calories: 795kcal
Fat: 69.5g (10.5g S.Fat)
Carbs: 29.6g
Protein: 12.3g
Sugar: 1.7g
Sodium: 486mg

METHOD

Heat the oil in a large skillet over medium-high heat. Cook until the tofu is lightly browned, about 6 minutes, stirring frequently. Stir in the Worcestershire sauce and cook for another 2 minutes. Remove from the heat and set aside to cool.

Combine the mayonnaise, onion, walnuts, parsley, olives, sun-dried tomatoes, vinegar, lemon juice, capers, garlic, herbes de Provence, red pepper flakes, and pepper in a large mixing bowl. Mix in the cooled tofu with the mayonnaise. If necessary, adjust the seasonings. Refrigerate for at least 3 hours, or overnight, to allow the flavours to combine.

Apply a thin layer of pesto to each slice of bread. 13 cup (60 g) tofu salad, or as much as will fit on a slice of bread, spread evenly on a slice of bread. Be careful not to overdo it, or the tofu cubes will fall out as you eat. Place a second slice of bread on top. Repeat until you've used up all your ingredients.

The yield varies according to the size of the sliced bread. Salad leftovers can be kept in an airtight container in the refrigerator for up to 4 days.

RECIPE NOTES

The benefit of super firm tofu is that it reduces prep time: there is no need to press it, so it wastes less paper towels if you don't have one of those fancy tofu presses. (However, if you can only find extra-firm tofu, that will suffice.)