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Toasted Tofu, Tomato & Basil Bites

I made this recently when I needed something quick, good and nourishing; it is my new favourite feel-good food bite with fresh flavours and a base rich in plant protein and isoflavones that I feel really help support my journey through menopause. 


I am grateful I can buy Heiwa Tofu made here in Maine from regionally grown organic soybeans; it is by far the best quality tofu I have ever eaten. You can taste the love that goes into making this tofu with a pure flavour and a great texture.

  • Serves2
  • Cooks in 1-2 mins
  • Prep time 10 mins
  • Calcium

    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.


  • Menopause Support
  • Brain Healthy

    Brain Healthy recipes have ingredients that support healthy brain and tissue repair, growth and development, cognitive function and memory

  • Bone Health
  • Plant-based Protein


adds to shopping list

  • 6oz tofu - sliced
  • 1 tomato - sliced
  • ¼ cup basil leaves
  • ¼ shallot | red onion - sliced
  • sprinkle sea salt + pepper
  • balsamic vinegar



Toasted Tofu, Tomato & Basil Bites


SLICE tofu into thin toast-like slices.


PLACE tofu slices on a sheet pan, toast under the broiler, and grill until golden. Turn and toast on the other side. Watch closely as they can burn quickly. 


SLICE tomato + shallot | onion.


TOP toasted tofu with basil leaf + tomato + onion.


PLATE and drizzle with balsamic vinegar + sprinkle with salt + pepper and serve.

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

SWAP TOFU slices for tempeh, protein-rich bread like our Quinoa Millet Bread, Quinoa & Teff Seed Bread, or Body Balance Quinoa Bread. Use rice crackers


SWAP BASIL for parsley, cilantro, chives, scallions, garlic chives, sorrel, dandelion greens, dill.


ADD AVOCADO, sliced peppers, radish, cucumber, arugula, mixed lettuce, and sprouts.


SWAP SHALLOT for onion, scallions, and chives.

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