Simple Recipes: Soya Tofu and Okara

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Recipes For Gluten Chocolate Tofu Tartlets with Cherry Compote

Thursday 1 comment

You are going to love these healthy and delicious tarlets made with a gluten-free buckwheat pastry shell filled chocolate-tofu mixture instead of usual eggs and dairy, then served with a luscious cherry compote. The chocolate tofu filling can also be used for other desserts and sweet treats. It is simple to make at home, and you can add other flavours for different twists on the basic recipe.

Buckwheat Crust	Chocolate Tofu Filling	Cherry Compote
200 g Buckwheat flour 50 g Sunflower seeds, finely ground 1 tbsp Psyllium husks 1/3 tsp Sea salt 110 g Cold butter, cut into smaller pieces 2 tbsp Iced cold water	330 g Silken tofu 2 tbsp Honey 1 tsp Vanilla extract 200 g 70% Dark chocolate, cut into smaller chunks	180 ml Cherry juice 1 tsp Cinnamon powder 30 g Sugar 250 g Pitted fresh (or frozen, thawed) cherries 2 tsp Cornstarch

Preheat oven to 200C/ 400F. Have ready four 10-cm tartlet pans or a 24-cm tart pan with removable bottom.
Combine the buckwheat flour, finely ground sunflower seeds, psyllium husks, and salt in a large bowl. Rub in the cold butter with your fingers. Then, add in water, still mixing with your fingers, until the mixture forms a ball.
Wrap dough with the waxed paper and chill for at least one hour or until firm before rolling. Remove the dough from the fridge and cut it into 4 pieces. Press the dough evenly into the prepared pans and prick the bottoms with a fork. Line each tartlet pan with parchment paper or aluminum foil and fill with pie weights or dried beans. Bake the tart shells for 10-12 minutes or until the edges begin to brown. Remove the pie weights or beans and return to the oven to bake for 5 minutes more, or until the crust is golden brown. Let the shells cool completely before filling and serving.
In a blender, mix the silken tofu with vanilla and honey until smooth. Place chocolate chunks in a saucepan on low heat and melt just until smooth. Pour melted chocolate into the blender and continue blending until the mixture is completely smooth. Divide the filling into the prepared tartlet shells and chill at least 2 hours until firm.
Mix the cornstarch and 1 tbsp cherry juice in a small bowl, set aside. Add the rest of cherry juice, cinnamon powder, sugar and cherries in a medium saucepan. Bring the mixture to a boil.

Reduce heat to medium-low. Simmer until cherries are softened and start to release juices, about 10 minutes. Once the compote has cooked, add the cornstarch mixture a bit at a time while stirring. Let the mixture simmer for a minute. Pour into a bowl and let cool before using.

Sesame Tofu Salad with Ginger Vinaigrette

Sunday 0 comments

Sesame encrusted tofu slices are tossed together with arugula, Belgian endive, carrot, and strawberry wedges in a simple ginger infused vinaigrette. The salad is healthy, satisfying and packed with protein, thanks to a generous portion of tofu.

Salad	Ginger Vinaigrette
1 handful Arugula leaves 1 small head Belgian endive, separatred 1 Carrot, julienned 6 Fresh strawberries, cut into wedges 400 g Organic extra firm tofu, sliced Salt and black pepper 2 tbsp Spelt flour 1 Egg, lightly beaten 50 g Sesame seeds Oil for frying	10 g Fresh ginger, peeled and finely grated 3 tbsp White wine vinegar 3 tbsp Orange juice 1-2 tbsp Honey 5 tbsp Olive oil Salt and pepper

Cut the tofu into 8-10 slices. Season with salt and pepper, then coat with spelt flour, and dip with beaten egg, finally coat with sesame seeds. Heat the oil in a large pan untl hot. Lower the coated tofu slices into the hot oil and fry for 5-6 minutes until crisp and golden brown. Remove and drain on the kitchen paper.
Combine all the vinaigrette ingredients in a jar with a tight-fitting lid, and shake to combine.
Place the salad leaves, julienned carrot, sliced strawberries and tofu in a salad bowl. Drizzle in prepared vinaigrette. Gently toss all together. Divide the salad into two serving plates. Serve immediately.

Power Bites with Soya Flakes and Almonds

Tuesday 0 comments

Pop a couple of these delicious power balls before workout and you’ll get some protein, fiber, and magnesium along with omega-3 essential fatty acids and a load of antioxidants to fuel you but not fill you. They are great as on-the-go breakfast or for afternoon snack. Soya flakes can be replaced with oat or spelt flakes.

100 g Soya flakes
150 g Almonds, toasted
3 tbsp Golden flaxseed
2 tbsp Vanilla protein powder
100 g Raisins
4 tbsp Mango puree
Blanched almonds, chopped for coating
Dried coconut flakes for coating
Golden flaxseed for coating

Place soya flakes, toasted almonds, flaxseed, protein powder and raisins in a food processor or blender. Pulse until well ground, then add in mango puree, stir until the mixture is well combined.
Cover with a plastic wrap and chill for 2-3 hours. Remove and shape into balls. Coat the power bites with almonds, coconut flakes and flaxseed. Store in the refrigerator for up to 3 weeks.

Red Lentil Stew with Tofu

Friday 0 comments

This is a warming, flavoursome and tasty winter stew. Split red lentils and tofu together add a nice amount of protein to this easy and quick vegetarian dish. You can swap tofu for seitan.

1 Onion
2 clove Garlic
1 tbsp Olive oil
100 g Red lentils
1 tbsp Curry powder
1 tsp Ginger powder
400 ml Vegetable stock
100 ml Coconut milk
150 g Tofu
1 tsp Lime juice
Salt and pepper

Peel and roughly chop the onion and garlic cloves. Heat the oil in a saucepan and add in chopped onion and garlic. Cook briefly, then add in red lentils, curry and ginger powders.
Pour in vegetable stock and coconut milk. Bring it to a boil and cook for 8-10 minutes at medium heat. Cut the tofu into 2-inch pieces and fold into the lentils. Season with lime juice, salt and pepper.

Simple Recipes

Recipes For Gluten Chocolate Tofu Tartlets with Cherry Compote

Sesame Tofu Salad with Ginger Vinaigrette

Power Bites with Soya Flakes and Almonds

Red Lentil Stew with Tofu

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