Miso chilli roasted tofu and patty pan squash over toasted almond and kale quinoa topped with miso sauce and fresh herbs. Soybeans, tofu and quinoa, are excellent sources of plant protein and essential amino acids.
MISO is fermented soybeans and adds Umami flavour to the dish. If you use Miso as a probiotic food source, the beneficial bacteria are heat sensitive and diminished by high heat temperatures above 115F/46C.
Here we use Miso in both a cooked form + a raw form in the sauce, so we get all the flavours + the food as medicine benefits.
Recipes with plant protein-rich ingredients. Examples of plant-based high protein foods include; quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
A Probiotic is a beneficial bacteria that is found in certain food sources, eating these foods help support our gut, immune system and brain functions. There are many different probiotic bacteria the common groups of organisms we know as Lactobacillus and Bifidobacterium.
Calcium-rich foods help our build strong healthy teeth, bones, nerve & muscle functions. Whole foods that are high in calcium = seeds sesame, poopy, celery chia, sunflower Dairy, yoghurt, kefir, cheese. Sardines & Salmon. Almonds, figs, rhubarb, amaranth, beans, lentils, tofu, edamame, greens like kale, bok choy, broccoli, collards, spinach, arugula, rocket, sweet potato, butternut squash, okra, and fortified foods.
Low Fat recipes have healthy whole food ingredients that are low in fat and calories to help with weight management and heart disease.
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Miso Roasted Tofu & Patty Pan Squash with Kale Quinoa
Roasted Tofu & Patty Pans
PREHEAT OVEN 200C | 400F Line a sheet pan with parchment paper.
CUT drained *pressed* tofu into cubes 2.5cm | 1″. Cut Patty pan squash into similar sized wedges as tofu.
MIX miso, soy sauce, finely grated ginger + garlic and chilli paste to your taste in a bowl big enough to fit tofu + patty pans.
ADD cut up tofu + patty pans mixing gently in the marinade to coat lightly—place in a single layer on a sheet pan
ROAST for 20mins. TURN pieces over using a spatula. Roat for another 10-15 minutes until golden.
Almond Kale Quinoa
FRY PAN dry toast garlic + flaked almonds until golden. Watch stirring often they will burn quickly.
ADD kale and stirfry 2-3 mins until bright green and softening.
ADD cooked quinoa + scallions and stir until heated through.
Gochujang Miso Tahini Sauce
MIX, whisk, stir – all ingredients together in a bowl. Add water until you get a dipping sauce-style consistency. If you want a thinner sauce add more water; if you need it to be super smooth, blend it.
TASTE and adjust – add more gochujang for spiciness; add acidity to balance the savoury umami flavours with rice vinegar.
PLATE & SERVE
PLATTER add quinoa, top with roasted tofu & patty pan. Drizzle with sauce and scatter with fresh herbs.
* HOW TO DRAIN & PRESS TOFU – this is optional but does make for great roasted tofu! Arrange drained tofu block on a clean dishtowel folded in layers, then wrap tofu in the dishtowel. Place wrapped tofu between two sheet pans or plates and set something heavy on the sheet pan like a cast-iron skillet or fruit bowl etc. the weight will help press the moisture out of the tofu. Rest in this configuration for 15-30mins. Then remove and place pressed tofu on a chopping board. ** Please try to use a dishtowel instead of paper towels; we don’t need to cut down trees for crispier tofu!
LOW FODMAP + IBS recommended serving size for firm tofu is ⅔ cup cubed = 160g
SWAP PATTY PAN SQUASH use zucchini, yellow zucchini, squash, pumpkin, sweet potato, cauliflower, brussel sprouts, broccoli ~ cooking times will vary.
SWAP GOCHUJANG for any chilli paste or sauce; use what you have Gochulang Fermented Korean is my absolute favourite. If you don’t like spicy, use a mild mustard or tomato paste.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider.
Please remember to read food ingredient labels.
WHAT IS TOFU – Tofu is made from soybeans pressed to make soy milk. The milk is coagulated to make bean curd and processed to form solid white block tofu. Tofu can have different texture consistencies, from silken to super firm; the tofu texture you choose depends on what you make. Firm + extra firm are best for roasting, braising and pan searing.