Vegan stir-fry

Vegan stir-fry – serves 2 or 3

This recipe makes a really quick and tasty light vegan lunch for three or a more substantial  stir-fry for two.  I think its worth the effort to bake and add in the tofu, but if you really are in a rush then stick with the peanuts/cashews and sesame seeds.  All three ingredients add protein and some useful minerals like iron, calcium and magnesium and all the veggies are bursting with vitamins, fibre and antioxidants.  The spiralised sweet potato is a lighter alternative than rice or noodles.

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1 sweet potato – spiralised into noodles (or ready bought if you haven’t got a gadget!)½  (100g) large onion – sliced2 (130g) carrots – cut into matchsticks1 x (130g) red pepper – sliced

80g spring greens, spinach or mange tout

20g fresh ginger, grated or 1 tsp ‘lazy’ ginger or 1 tsp ginger/garlic paste

¼ – ½ tsp dried chilli flakes

¼ jar of Sharwods black bean and pepper sauce – this has the lowest sugar content of all of the jarred sauces400g of sweetcorn (tinned or frozen)30g unsalted peanuts or cashews1 spring onion – sliced

½ tsp soy sauce or gluten free tamari

1 tsp toasted sesame seeds

For the baked tofu : ½ block extra-firm tofu (drained and pressed in a clean tea towel),, small drizzle of olive oil, 3 tsp light soy sauce, 1 – 1½ tsp gochugaru or sriracha spice

  • Preheat oven to 220C/ gas 7/425F.
  • Cut the tofu into into slices. Place it in a mixing bowl and add the olive oil, chilli sauce/paste and soy sauce. You may need to add a splash of water if it’s too thick. Gently mix to combine.
  • Spread evenly on a baking sheet and bake for 10 minutes.
  • After 10 minutes, remove your baking sheet from the oven and flip each piece of tofu. Drizzle the remaining marinade over the tofu and bake for another 10-12 minutes.
  • Once the tofu is crispy on the outside, remove from the oven. Let it cool before you cut it in to strips

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  • In the meantime spiralises the sweet potato in to ‘noodles’ and blanche in boiling water for two minutes. Remove from the water

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  • Heat the wok until it is really hot and add 1 tsp of vegetable oil. Quickly add the sliced onion and keep them moving in the pan (with a large spoon or chopsticks). After 2 minutes at the carrots. Again move them about to stop them burning. If it looks too dry add a splash of water
  • After another 2 minutes add the pepper, greens, ginger /garlic and chili flakes and ¼ of a jar of sauce. Cook for 5-8 minutes until the veg softens slightly. Again add some water if it sticks

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  • Add the softened sweet potato ‘noodles’ to the wok and mix in. Add the peanuts or tofu, soy sauce, sweetcorn and spring onion and again stir to mix. Cook for a final minute

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Divide into 2 bowls for a generous evening meal serving or into 3 bowls for a lighter lunch or 5:2 fast diet meal. And sprinkle over the toasted sesame seeds

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5 top tips for weight loss

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

weight loss
I have previously published an article on the Nutritionist Resource website all about how to lose weight and keep it off.

Did you know that in England over 61% of adults are overweight or obese? If you’d like to get healthier and fitter why not try my simple tips to help with your weight-loss efforts.

Tip #1

Keep a food diary, many of us forget about the food we eat in the car, the latte we drink on the way to work or the children’s leftovers.  Why not download and print my example of a food diary so you can keep an accurate record and start to make some changes

Tip #2

tofu-eggAlways eat breakfast – even if it is just yoghurt (dairy or non dairy) with some blueberries or strawberries and a tablespoon of raw oats.  This provides you with protein and vitamins that will fuel you until lunchtime, as well as counting towards one of your 5 a-day

Or delicious scrambled eggs or tofu eggs for those who have more time for a relaxed breakfast.  Protein is a great for making you feel nice and full and both tofu and eggs are packed with protein and a range of 18 vitamins and minerals.

 

Tip #3

Mindful eating

 

Be mindful, research has shown that not paying attention to our food makes us more prone to snacking later. So put down that phone, tablet, laptop and enjoy what you are eating; How does it look, taste, smell?

 

 

Tip #4

IMG_2782Practice portion control.  Did you know crisps use to be sold in 25g bags, now it ranges from 30g to 150g (for the large sharing bags). In Briton we polish off six billion packets of crisps a year or almost 100 packets per person, so over our lifetime that’s lots of extra calories!

A recommended portion size of your favourite breakfast cereal is usually 30g.  Have you ever weighed out how much you eat.  Try this morning, you may be surprised just how much that is

Tip #5

IMG_3011If chocolate is your thing,  before you pop a piece in your mouth imagine what it smells like, think about the rich, deep chocolatey taste, how will it feel as it melts and coats your mouth.  Then pop that piece in.   Doing that simply exercise will make you eat less

 

Do you have a favourite weight loss tip that you could share?

Tofu scrambled ‘eggs’

Tofu scrambled ‘eggs’ – serves one

For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/

silken-tofu-on-toastTo continue the celebration of World Vegan Month what better way to start the day than with tofu scrambled ‘eggs’.

Tofu is a great low fat, low cholesterol and high protein ingredient. It is also low in calories; the range depending on the brand is between 60-100 calories per 100g.  The addition of turmeric not only makes this dish the usual ‘eggy’ yellow colour but the anti-inflammatory properties of this spice have been well documented.  It is also currently being studied for its potential affect on Alzheimer disease and diabetes.

 

150g silken or firm tofu; they have very different textures so choose the one that you like best

1tsp coconut oil

½ tsp turmeric

pinch of salt

¼ teaspoon mustard – I like wholegrain

Tofularge pinch of black pepper

1 tsp nutritional yeast

splash lemon juice

 

Drain the water from the tofu; melt oil in a non stick pan.

tofuIf you have firm tofu you will need to press the water out by using a heavy object such as a book

Slice the tofu thinly, add to the pan and cook on medium heat for 3 minutes until the tofu browns. Keep turning the tofu to stop it catching

Add the rest of the ingredients and cook for another few minutes until the tofu egg is brown and crispy

 

 

 

 

TofuServe with some grilled tomatoes, mushrooms or baked beans

Or add to stir-fried veggies and cooked brown rice for a vegan ‘egg’ fried rice