Tag Archives: firm tofu

blackened tofu

20 Sep

7085699581_411e1ee626This recipe comes from Christina, one of our food service supervisors at one of our schools. She is a passionate lover of good food, nutrition education, and childhood wellness.

She mentioned that she made this recipe with children in the past, and they went crazy for it!

The marinade, and seasoning mix makes this tofu dish extremely flavorful, and delicious, even for kids. Try it out at home and let us know how you liked it!

Serves 5 Prep Time: 5 minutes Total Time: 45 minutes


·       1 block extra firm tofu
·       1/3 C soy sauce or tamari
·       1 tbsp paprika
·       2 tsp black pepper
·       1 tsp salt
·       1 tsp garlic powder
·       1 tsp onion powder
·       1 tsp cayenne pepper
·       1/2 tsp dried oregano
·       1/2 tsp dried thyme


1. Prep: Remove water from tofu, and press well to remove extra water. Slice into 1-inch thick pieces.

2. Marinate: Place soy sauce in a bowl, add the tofu. Let marinate for at least 30 minutes (the longer, the better), turning once or twice to evenly marinate.

3. Create your own seasoning: Combine paprika, pepper, salt, garlic powder, onion powder, cayenne pepper, oregano and thyme in a small bowl. Remove the tofu from the marinade, dip each side into your spice mixture, coating the tofu generously.

4. Cook: Place on medium-hot grill for 5 minutes on each side, or pan-fry in a few tablespoons of sesame oil.

Photo courtesy of Angela_Nguyen

turmeric tofu

8 May

photo-32Tofu can be a drag to some, and a blank canvas of creativity to others.

Similar to chicken, tofu is known for its ability to transform in flavor with the type of seasoning or marinade you provide.

Seasoning is key to making tofu shine!

Take a look at your spices. That entire bounty can provide countless flavor, let alone health properties, to your little squares of soy.

You need not feel stuck with your package of lonely tofu waiting for some attention in your fridge. Just take out some turmeric, tamari and a bit of canola oil, and you’ll have yourself a winning piece of protein!

Here’s how:

Serves 5 – Prep time 5 minutes – Total time 15 minutes


  • 1 package extra firm tofu – look for non-GMO
  • 2 tbsp turmeric
  • 3 tbsp tamari or Braggs
  • 1 tbsp canola oil


1. Prep tofu: Drain tofu package of liquid. Place a paper towel ontop of a plate, then add tofu on top. Place another plate on top of the tofu facing down, then add a cookbook or two to let the liquid squeeze out (this is the trick to really nice tofu!). Let it sit for 5 minutes, then drain off the liquid. Cut tofu block into 1 inch thick pieces, then cut them in half.

2. Cook: In a medium pan, heat oil over medium/high heat. Add tofu to the pan, sprinkle some turmeric on top. Add a dash of tamari on top, then let cook for 2-3 minutes. Turn it over, sprinkle some more turmeric, add some tamari and let cook for another 2-3 minutes. If oil gets low, add a bit more as you go.

Pair this bright orange colored tofu with with cooked brown rice, and some veggies of your choice. In our picture you’ll see some sautéed purple cabbage.

Have fun with tofu, it’s certainly a chameleon like, versatile protein!

simple stir fry

28 Nov

6720825115_dc0c063fedHere is a quick and easy dinner, if you are craving chinese food, and also a great way to use up veggies that are sitting in your fridge. Get creative, and use what you have to make your stir fry colorful and beautiful!

If you have leftovers, you can always pack it up to take for lunch the next day, or pack it in your child’s lunchbox.


Brown rice:

  • 1 cup brown rice
  • 2 cups water

Stir fry:

  • 1/2 small cabbage, thinly sliced
  • 1/2 cup broccoli, florets + stems
  • 2 medium/small carrots, cut into matchsticks
  • 1/2 block of firm tofu, cut into cubes
  • 1 egg, whisked (optional)
  • 3 garlic cloves, diced
  • 1 inch of ginger root
  • 2 tablespoons sesame oil
  • 2 tablespoons tamari
  • Sprinkles of sesame seeds


Cook your rice first. Add water to a pot, bring to a boil then add your rice, and let it cook until all of the water is absorbed, about 45 minutes.

While the rice is cooking, prep your ingredients. Slice your cabbage, break apart broccoli florets and cut up stems, dice garlic and ginger. Cut your carrots up into matchsticks (Here is a great step by step instruction on how to do so). Drain water from your tofu block, then cut the tofu into thin cubes. Crack your egg and scramble it in a bowl. Heat up a large pan to medium heat, add sesame oil and let the oil get hot. Add garlic and ginger, stir and let brown lightly. Add your veggies, tofu, tamari and stir. Lower heat to medium/low and cover for 5-7 minutes. Move your veggies to the side, and add in your egg. Fold the egg into the veggies, then add your rice and mix it all up! Serve in bowls with chopsticks and top with sesame seeds (and if you have scallions, chop those up for a pretty garnish).

Photo courtesy of f_shields