Tofu Burgers

Another vegetarian burger, using tofu as a great source of protein (16.5g per burger), with healthy fats coming from walnuts. The tofu absorbs all the great flavours - soy sauce, mustard, hot chili sauce and basil.

A little prep work and time is required to drain the moisture from the tofu, but this is well worth the effort as the tofu crumbles easily and forms perfect patties when mixed with all of the other ingredients. The burgers are baked in the oven instead of fried, but brown really nicely and actually look like meat burgers!

To press the water from the tofu, I used paper towels for absorption and added a bit of weight using a saucepan.

Tofu Burgers
Makes 4

Ingredients:
- 450g / 16oz tofu, firm
- 30g / 1oz walnuts
- 110g / 4oz onion
- 2 cloves garlic
- 85g / 3oz carrot, grated
- 30ml / 2tbsp soy sauce, light
- 20g / 4tsp mustard (I use Dijon)
- 5g / 1tsp hot chili pepper sauce (e.g. sriracha sauce)
- 1/2tbsp basil, dried

Method:

• First, drain the tofu and squeeze out excess water by wrapping it in paper towels or a clean tea towel.
• Add a bit of weight and let the towels absorb as much tofu liquid as possible - leave for 1-2 hours.
• In a food processor, chop the walnuts into fine crumbs and then set aside.
• Using the food processor, chop the onion and garlic.
• In a frying pan, sprayed with cooking spray, cook the onion, garlic and grated carrot for 5 minutes, until softened.
• In a large bowl, add the soy sauce, mustard, hot chili pepper sauce, dried basil, walnuts and cooked onion carrot mixture.
• Stir to combine.
• Crumble the tofu in a food processor and then add to the bowl, mixing everything together.
• Form four patties and place on a baking tray.
• Bake at 200C / 400F for 20 minutes, turning halfway through, until golden brown.
• Serve on whole wheat buns or with green vegetables. ENJOY!

Nutritional Information:

Turkey and Quinoa Meatloaf or Meatballs

To make this meatloaf/meatballs dish, I reviewed a few turkey meatloaf recipes online. Common ingredients are ground turkey, tomato paste or sauce, egg, soy sauce, veggies, herbs and breadcrumbs or quinoa.

I really wanted to make sloppy joes as well but I thought the combination of turkey and quinoa (from a Whole Foods Market recipe) - instead of breadcrumbs - was a great healthy dish. However, I wanted a thick, flavourful sauce for the meatloaf so I used this Whole Foods Market sloppy joes recipe for the sauce.

An egg can be used in the recipe below but I decided to use a chia-egg (1tbsp chia seeds and 45ml water). I also added in several herbs to give the turkey and quinoa lots of flavour. The cooked meatballs reminded me of pork and herb sausages.

In the past, I've made meatloaf without the meat, using lentils and walnuts as well as lentils and cottage cheese!

Turkey and Quinoa Meatloaf or Meatballs
Makes 6 slices or 18 meatballs (3 meatballs each)

Ingredients:
Meatloaf/Meatballs
- 225g / 8oz quinoa
- 1/2tsp thyme, dried
- 1/2tsp marjoram, dried
- 1/2tsp oregano, dried
- 1/2tsp basil, dried
- 1/4tsp ground black pepper
- 160g / 6oz onion
- 2 cloves garlic
- 85g / 3oz carrot
- 56g / 2oz / 2 stalk celery
- 560g / 20oz lean ground turkey mince, (I use 93% lean)
- 14g / 1tbsp chia seeds soaked in 60ml / 1/4 cup water for 15 minutes
- 45ml / 3tbsp soy sauce, low sodium

Tomato Sauce
- 225g / 8oz tomato sauce, no salt added
- 165g / 6oz tomato paste
- 20g / 1tbsp agave nectar OR honey
- 20ml / 4tsp balsamic vinegar
- 10g / 2tsp yellow mustard
- 120ml / 4floz water

Method:

• Cook the quinoa and allow to cool.
• Transfer to a large bowl and add the dried herbs and ground black pepper.
• In a food processor, finely chop the onion and garlic. Transfer to a pan.
• Add the carrot and celery to the food processor, and pulse until finely chopped. Add to the pan.
• Cook the vegetables for 5-7 minutes, adding a splash of water to the pan to keep them from sticking to the base. 
• Transfer the cooked veg to the bowl of quinoa. 
• In a separate bowl, combine the turkey mince, chia-egg and soy sauce.
• Add the turkey mixture to the bowl of quinoa veg and mix everything together (with hands if desired).
• Scrape the mixture onto a baking sheet and form into a loaf, approx. 4x10 inches / 10x25cm.
• Bake in the oven at 220C / 425F for 40 minutes.
• If making meatballs, roll into 18 balls and bake in the over for 20-25 minutes turning once halfway through.
• Whilst the meatloaf/meatballs are cooking, make the tomato sauce.
• Combine all the sauce ingredients in a pan and stir gently for 5-10 minutes.
• Pour the sauce over the meatloaf/meatballs and serve with green veg. ENJOY!

Nutritional Information:

Konaberry Kelp Noodles with Pineapple Vinaigrette

This is a great dish for summer and a nice alternative to kale or spinach based salads. I often eat it for lunch or as an on-the-go snack as it can be eaten straight out of the container. For lunch I add a little chicken or chopped vegetables.

Before making this recipe I'd never heard of Konaberry Kelp Noodles. From the back of the noodle packet (from the Sea Tangle Noodle Company), I read that Konaberry is the fruit that surrounds and protects the coffee bean, grown in Kona, Hawaii. What's amazing to discover is that it's a powerful antioxidant and rich in many vitamins and minerals. Konaberry has 60 times more antioxidants than pomegranates and 100 times more than blueberries.

The noodles are very low in calories - only 12 calories for a 112g / 4oz serving. There's not much nutritional substance to them but when combined with the pineapple vinaigrette, there's fats (from the olive oil), sodium from the soy sauce and carbohydrates (mostly simple carbs) from the pineapple.

I'd previously eaten shirataki noodles - made from the root of the konnayku plant which is also low in calories.
Similar to tofu, both kinds of noodles absorb the flavours of any sauce or spices, making them very versatile and a perfect addition to a dish or a lighter alternative to pasta and rice.

Konaberry Kelp Noodles with Pineapple Vinaigrette
Makes 3

Ingredients:
- 335g / 12oz konaberry kelp noodles, rinsed and drained
- 225g / 8oz pineapple chunks
- 45ml /3tbsp olive oil
- 45ml /3tbsp soy sauce, light
- 40g / 1.4oz onion, chopped
- 1 clove garlic, chopped

Method:

• Blend all the ingredients (except noodles) in a food processor.
• In a bowl, pour the vinaigrette over the noodles and mix to combine.
• Let sit for 10-20 minutes for softer noodles, if desired.
• Serve plain or add chicken and/or chopped vegetables. ENJOY!

Nutritional Information:

Nutty Tofu

We all know tofu is an excellent source of protein - just like meat, but without the cholesterol and animal fats (I'm thinking of red meats in this instance). In addition, it's great at absorbing liquids and flavours so it's ideal to add to any kind of sauce or marinade based dish.

Miso paste, soy sauce, spices such as cumin, turmeric and paprika are my favourite flavours to combine with tofu. This recipe has a variety of flavours: sweet (honey), savoury (soy sauce), nutty (nut buter) tart (vinegar) and spicy (red pepper flakes) flavours.

It was the first time for me to mix nut butter with tofu but I'll definitely be making this again. Besides the marinade time - one hour is ideal - it's a really simple and quick recipe. The tofu is great grilled on the BBQ or on the stove-top. I like to eat it with green vegetables or on top of a salad.

Nutty Grilled Tofu
Makes 4

Ingredients:
- 335g / 12oz tofu, firm
- 60ml / 4tbsp soy sauce, light
- 40g / 2 tbsp honey
- 30ml / 2tbsp vinegar (I use apple cider)
- 64g / 4tbsp nut butter (I use cashew or almond butter)
- 2tsp red pepper flakes
- 1 clove garlic, chopped

Method:

• Drain and slice the tofu.
• Mix all the remaining ingredients together.
• Marinade the tofu slices in a zipped-bag or sealed container for at least 30 minutes.
• Cook the tofu with the marinade for 10 minutes, flipping the slices halfway through.
• Serve with green vegetables or add to a salad. ENJOY!

Nutritional Information:

Tomato Sauce with Black Beans

This is a really simple and quick sauce that has a sweet vinegar flavour. I use two kinds of tomatoes to give some additional texture - diced and petite diced - but any canned tomatoes and/or fresh ones will be fine. The sugars are all natural, from the tomatoes, and the black beans give a great serving of fiber - 8g in total.

Try it with my Sweet Potato Gnocchi:

Tomato Sauce with Black Beans
Makes 4

Ingredients:
- 400g / 14oz diced tomatoes, no salt added
- 800g / 28oz petite diced tomatoes, no salt added
- 425g / 15oz black beans, no salt added
- 66g / 4tbsp tomato paste
- 30ml / 2tbsp soy sauce, light
- 60ml / 4 tbsp apple cider vinegar

Method:

• In a large saucepan, add all ingredients and bring to a boil.
• Reduce heat and gently simmer for 10 minutes, until sauce has thickened.
• Serve with pasta, gnocchi or courgette noodles. ENJOY!

Nutritional Information:

Mushroom Pumpkin Tart

Another seasonal vegetarian dish using the almond flax pie base is this mushroom pumpkin tart.
The first tart posted previously is the Butternut Squash Tart with Hazelnuts Tart

Mushrooms, leek, quinoa, and pumpkin combined with a little soy sauce give the tart plenty of flavour.

Mushroom Pumpkin Tart
Makes 4

Ingredients:
- 45g / 1.5oz quinoa
- 13g / 2tbsp flaxseed meal
- 120ml / 4floz water
- 56g / 2oz almonds
- 40g / 1.4oz oats
- 60g / 2oz flour
- 140g / 5oz leek, chopped half moons
- 140g / 5oz mushrooms, sliced
- 2 cloves garlic
- 22ml / 1.5tbsp soy sauce, light
- 120g / 4oz pumpkin puree
- 1/2tbsp sage, dried OR 2tbsp fresh
- ground black pepper
- 16g / 2tbsp nutritional yeast

Method:

• First cook the quinoa and then allow to cool.
• Combine flaxseed with water.
• Grind almonds in a food processor along with oats and flour. 
• Add the flax mixture and pulse until into a dough. 
• Press the dough into a tart pan lined with parchment.
• Bake in the oven at 190C / 375F for 10-12 minutes. 
• Cool on a wire rack.
• Combine leek, mushrooms, garlic in a large pan over medium heat. 
• Cook, stirring frequently, until browned and softened, about 5-10 minutes.
• Add the soy sauce, stir, then transfer to a medium bowl. 
• Stir in the cooked quinoa, pumpkin purée, sage, ground black pepper and nutritional yeast.
• Spoon into the tart crust and bake the pie at 190C / 375F for about 45 minutes, until browned and set.
• Cool for 10 minutes before serving with green vegetables. ENJOY!

Nutritional Information:

Chicken Burgers

The burger recipe below is different from previous recipes as it contains shredded chicken instead of red meat, beans or oats. It still has vegetables mixed into each patty. It also has a tasty strawberry jam sauce which makes a nice alternative to traditional ketchup or tomato paste.

Obviously, any of my home-made burgers aren't going to be as conventional (or perhaps as tasty!) as juicy beef burgers eaten in restaurants - as pictured below.

Nevertheless, the burgers on my blog provide variety:
Black Bean Oat Burgers
Veggie Bean Burgers
Lean Ground Beef Burgers

Chicken Burgers
Makes 4
Click HERE for a printable recipe card.

Ingredients:
For the sauce
- 56g / 2oz onion, chopped
- 34g / 2tbsp strawberry jam (I use sugar free)
- 7ml / 1/2tbsp balsamic vinegar
- ground black pepper

For the burgers
- 56g / 2oz onion, chopped
- 85g / 3oz carrot, grated
- 150g / 5.5oz courgette, grated
- 225g / 8oz chicken breast, cooked and shredded
- 40g / 1.5oz bread crumbs
- 10ml / 2tsp soy sauce, light
- 1 egg, beaten
- 1tbsp parsley, dried

Method:
Using a food processor, chop the onion and then half into two.

For the sauce, in a pan sprayed with cooking spray, cook the onion until soft, about 4 minutes. Add the jam, vinegar and black pepper and cook for another minute. Remove from heat.

For the burgers, in a large bowl, mix the remaining ingredients together.

Squeeze any excess liquid from the mixture and form into 4 patties.

Place on a baking tray and cook in the oven at 175C / 350F for 15 minutes, then flipping and cooking for another 10 minutes. Top burgers with strawberry sauce. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Miso Green Tea and Ginger Tofu Soup

Instead of regular miso soup or heartier and thicker vegetable-blended soups, this recipe is a broth-based soup with vegetables, tofu and unique flavours - ginger and green tea!

I spiralized the courgette to make noodles, using blade C on my spiralizer. Chopped or julienne courgette will also be fine but the noodles are different.

Miso Green Tea and Ginger Tofu Soup
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 720ml / 24floz boiling water
- 2 green tea bags
- 56g / 2oz onion, chopped
- 1/2tsp ginger, ground
- 56g / 2oz / 1 stalk celery, chopped
- 85g / 3oz green pepper, chopped
- 240ml / 8floz chicken broth, reduced sodium
- 18g / 1tbsp miso paste (I use miso and easy)
- 260g / 9oz courgette, chopped or spirialized
- 170g / 6oz firm tofu, chopped
- 5ml / 1tsp soy sauce, light

Method:
Boil 3 cups (720ml) water and brew 2 green tea bags.

Cook onion, ginger, celery and pepper for 5 mins.

Add broth, green tea water. Add miso paste and whisk till dissolved.

Add courgette noodles and simmer on a low heat.

Meanwhile brown tofu in a teaspoon of soy sauce and then add to the soup.

ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Tofu Vegetable Loaf

There's no need for meat when tofu is available! This loaf is a great source of protein and full of vegetables. It's low fat and low sugar. I eat this as a snack as it reheats easily and freezes well too.

Tofu Vegetable Loaf
Makes 6
Click HERE for a printable recipe card.

Ingredients:
- 140g / 5oz onion, chopped
- 2 cloves garlic, chopped
- 110g / 4oz carrot, chopped or grated
- 130g / 4.5oz cauliflower rice (raw cauliflower blended in a food processor)
- 450g / 16oz tofu, firm and drained
- 70g / 2.5oz / 2 slices whole wheat bread crumbs
- 1 egg, beaten
- 15ml / 1tbsp soy sauce, light
- 66g / 4tbsp tomato paste
- 30ml / 2tbsp water
- 1tbsp dried parsley OR 1/4cup fresh parsley

Method:
In a pan sprayed with cooking spray, cook the onion, garlic, carrot and cauliflower rice until softened, about 7-10 minutes. Transfer to a large bowl.

In a food processor, pulse the tofu to break into crumbs.

Add the bread crumbs, egg, soy sauce, tomato paste and water.

Blend into a smooth purée and then add to the mixing bowl. Combine the tofu purée mix with the vegetable mix.

Spoon into a loaf pan lined with parchment paper and bake at 175C / 350F for 60 minutes, until golden brown and firm to touch.

Allow to cool on a wire rack and slice. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Vietnamese Pho Noodles

The recipe below is a vegetarian dish but shredded chicken can be added if meat is desired. The tofu is a great source of protein so meat isn't absolutely necessary.

It's a mix between a stir-fry and a broth-based soup, with as much or as little liquid being served as desired.

Vietnamese Pho Noodles
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 200g / 7oz rice noodles
- 300g / 10oz tofu, firm
- 15ml / 1tbsp olive oil
- 45ml / 3tbsp soy sauce, light
- 140g / 5oz onions, chopped
- 15g / 3tbsp ginger, chopped
- 140g / 5oz carrot, chopped
- 1/4tsp star anise
- 1/4tsp cinnamon
- 1tsp coriander
- 960ml / 32floz boiling water
- 140g / 5oz pepper, chopped
- 85g / 3oz / 2 stalks celery, chopped

Method:
Place noodles in a bowl of boiling water (about 2 quarts) for 10 minutes, until soft. Rinse under cold water and drain.

In a pan, heat 1/2tbsp oil and saute tofu, 5 mins either side. Then add in 1tbsp soy sauce.

In a wok or pan, heat 1/2tbsp oil and cook onion, carrot, ginger until nearly soft, approx. 5 mins. Add the spices and stir.

Add 4cups (960ml) boiling water and 2tbsp soy sauce. Simmer with lid on for 20 mins.

Add pepper, celery, tofu, drained noodles and simmer for another 5 mins.

Serve in a bowl with lime wedges and/or cilantro if desired. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information: