Building a Plant-based Plate
Confused on how to cook tofu? We've got you covered! Healthy eating with plant-proteins doesn't need to be difficult! We've got you covered with tasty marinades and instructions on how to successfully cook tofu.
Step 1:
¼ plate carbs
We used: Brown rice
Step 2:
¼ plate protein
We used: Marinated tofu
Step 3:
½ plate salad/veg
We used: 2 handfuls chopped spinach with chopped cucumber, capsicum, red onion, and tomatoes
Step 4:
Healthy fats!
We used: ¼ avocado and dressed the salad with extra virgin olive oil (and lemon).
Tip:
Press the tofu by wrapping it in paper towel and placing a heavy object on top. Then, make your marinade and let it sit in the fridge to allow it to absorb the flavour before pan-frying it! Try one of our favourite marinades below:
Peanut satay:
2 tsp peanut butter, 1 tbsp soy sauce, 1 tbsp lime juice, ½ tbsp rice wine vinegar, ½ tsp garlic powder
Balsamic:
1 tbsp olive oil, 1 tbsp balsamic vinegar, 1 tsp garlic powder, 1 tsp maple syrup
Teriyaki:
2 tbsp reduced sodium soy sauce + 1 tbsp rice wine vinegar + ½ tsp grated ginger + ½ tsp garlic powder + 1 tsp sesame oil
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