When I see a thai curry on a menu I just can’t help but indulge myself, though I cringe to think of the hidden fats and salts seeping into me. Needless to say, this has been a dish that’s been on my learn-to-make-healthy list for a while. Using lite coconut milk and drastically cutting the fish sauce, this curry is actually really healthy and totally satisfying!
- 1 can lite coconut milk
- 2 kaffir lime leaves or bay leaves
- 1 large red bell pepper, sliced
- 1 medium red onion, sliced
- 6 spears asparagus, cut into 2″ pieces
- 1/2 large zucchini, halved and sliced
- 1 small can sliced bamboo shoots
- 1 package extra firm tofu
- 40 jumbo shrimp (fresh or frozen)
- 2 tbsp chopped fresh cilantro
- red chili flakes to taste
- 1 shallot
- 3 tbsp minced lemongrass
- 5 cloves garlic
- 1-inch piece ginger
- 1/2 tsp ground coriander
- 1/2 tsp cayenne pepper
- 1 1/2 tsp chili powder
- 1/2 tsp tumeric
- 1/2 tsp cumin
- 2 tbsp tomato paste
- 1 tbsp coconut palm sugar (or brown/white sugar)
- 2 tsp fish sauce
- 1/2 lime, juiced
- Place all curry paste ingredients into a food processor and blend until smooth.
- Bring coconut milk, leaves and curry paste to a boil in a large pot.
- Add in all vegetables, tofu and shrimp, cover and let simmer until shrimp are no longer pink, stirring occasionally.
- Remove from heat, serve over steamed rice and garnish with red chili flakes and cilantro. Enjoy!
Makes 4 servings.
Per serving: 351 calories, 20 g carbs (8.5 g sugars), 16 g fat, 32 g protein, 4 g fibre
This was my first time pressing tofu, and wow, am I glad I did! It’s a keeper and has a solid place in my repertoire for when vegetarian friends come for dinner. I know some people aren’t a big fan of tofu’s spongy wet texture, so this is a great way to get away from that while still being able to enjoy the benefits of this inexpensive and lean source of protein. I’d almost describe the pressed tofu as having a chicken texture, in fact it quite looks like a thin strip of chicken when you cut into it.
- 1 package firm tofu
- 2 garlic cloves, pressed
- 2 tbsp olive oil
- 1/2 tsp salt
- 1/2 lemon, zested
- 1/2 lemon, juiced
- 1/4 tsp cayenne pepper or 1/2 tsp red pepper flakes
- 1/4 cup packed chopped fresh mint
- Cut tofu crosswise into 4 slabs. Firmly blot each slab between paper towel to remove excess water.
- To make marinade, combine all remaining ingredients and mix well.
- Cover tofu on all sides with marinade and place on a plate. Cover with plastic and let sit for at least 30 minutes at room temperature or overnight in the fridge.
- Heat large frying pan on medium-high heat.
- Remove tofu from marinade and press off excess liquid with paper towels. Reserve marinade.
- Arrange tofu flat in frying pan. Cover tofu with another frying pan, weighing upper pan down with a full kettle or large can of tomato sauce or beans.
- Cook for 5 minutes, reduce heat to medium and cook for another 5 until well browned.
- Flip tofu, press and cook until browned, about 7 minutes.
- Place tofu on serving dish. Pour remaining marinade into pan, heat briefly and use it to garnish tofu.
- Serve over rice, quinoa or another grain and enjoy!
Makes 2 servings.
Per serving: 330 calories, 6 g carbs (1 g sugar), 26 g fat (4 g saturated), 22 g protein, 1 g fibre
Dave absolutely loves pumpkin pie – he’d eat the entire thing in one sitting if I let him – so I thought I’d treat him over the weekend with a healthy experiment: tofu pumpkin pie. Surprisingly, there isn’t even the slightest taste of tofu in this dessert; it really could fool anyone!
I’ll admit I was a little intimidated making my first pie, but this was actually really easy (partly since the filling is a dump-all-into-a-blender type).
The Whole Wheat Crust
I was quite lucky to find whole wheat pastry flour at my neighbourhood grocer – the big guys don’t normally carry it. Whole wheat pastry flour is supposed to be better for lighter baked goods. It has slightly less protein (thus less gluten) than all purpose flour which allows it to achieve a flakier texture.
This is my first attempt at making a pie crust, and I must say, I didn’t do too bad a job. The crust can be used for sweet or savoury pies or quiche.
- 1 cup whole wheat pastry flour
- 2 tsp coconut palm sugar
- 3/4 tsp salt
- 4 tbsp vegetable oil
- 3 tbsp 2% evaporated milk (or 5 tbsp milk)
- Place all ingredients in a medium bowl and mix (hands work best) until moistened.
- Form dough into a ball and roll out to 0.5 cm onto a floured countertop.
- Carefully peel crust from countertop and place into greased 9 inch pie dish.
- Pat down starting in centre moving out to sides.
- Set aside and wait for pie filling!
Makes 8 servings.
124 calories, 13 g carbs, 1 g sugar, 7 g fat, 2 g protein, 2 g fibre
The Tofu Pumpkin Filling
With simply pumpkin, tofu, a bit of sugar and spices, this filling is vegan-friendly. Though I added evaporated milk to the crust, the pie can be made vegan if you use a vegan crust.
- 1 – 16 ounce can pureed pumpkin
- 1 package (85 g) soft tofu
- 1/3 cup coconut palm sugar
- 3/4 tsp stevia powder
- 1/2 tsp salt
- 1 tsp cinnamon
- 1/2 tsp ground ginger
- 1/4 tsp ground cloves
- 1 unbaked pie crust
- Preheat oven to 450 degrees Fahrenheit
- Place all ingredients, expect for the pie crust, into a blender and puree.
- Pour contents into pie crust.
- Bake for 15 minutes, reduce oven temperature to 350 degrees and bake for another 25 minutes or until an inserted toothpick comes out clean.
- Let pie cool completely before serving. Plate and add a dollop of greek yogurt on top. Enjoy!
Makes 8 servings.
Per serving (excluding crust):
81 calories, 15 g carbs, 2 g sugars, 1 g fat, 3 g protein, 1 g fibre
205 calories for a piece of pie is pretty good in my mind!
Yesterday was National Pita Day according to Extreme Pita (half price pitas all day with proceeds going towards the Heart & Stroke Foundation) so Dave and I resolved to eat pitas for all three of our meals. Sadly our plan was foiled as upon arrival for the final pita of the day we are greeted by a glowing neon “CLOSED” sign. Still hungry and not willing to sink to Subway for dinner, I had to improvise with what little was left in the fridge at home… and it turned out great!
- 1 tbsp olive oil
- 2 tsp minced garlic
- 1 inch ginger, thinly sliced
- 1/2 onion, sliced
- 2 cups sliced white mushrooms
- 1/2 green pepper, sliced
- 1/2 head red cabbage, sliced
- 1 package (350 g) extra firm tofu, cubed
- 1 cup cooked quinoa
- 1 tsp red chili flakes
- 1 lime, juiced
- 1 tbsp soy sauce
- Heat oil over medium heat. Sauté garlic, ginger, onion for 2 minutes. Add mushrooms, peppers and cabbage and cook until peppers and cabbage soften.
- Add tofu, quinoa, chili flakes, lime juice and soy sauce and stir for 3 minutes.
- Remove from heat, serve and enjoy!
Makes 4 servings.
Carbs 25 g
Sugars 6 g
Fat 11 g
Protein 16 g
Fibre 5 g