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Tofu is high in nutrients you tend to associate with other legumes, including fibre, iron, magnesium, potassium, protein, and zinc. Also known as bean curd, tofu is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness: silken, soft, firm, or extra firm.

Given its neutral taste and range of consistency, tofu has an amazing ability to work with almost all types of flavours and foods. Extra firm tofu is best for baking, grilling and stir-fries, while soft tofu is suitable for sauces, desserts, shakes and salad dressings.

Tofu contains phytoestrogens called isoflavones which are a group of chemicals found in plant foods. They have a similar structure to the female hormone estrogen and therefore mimic the action of estrogen produced by the body. They naturally bind to oestrogen receptor sites in human cells including breast cells – potentially reducing the risk of breast cancer.


Salt & Pepper Nuggets:

  • 1 tbsp flour

  • 1 tsp salt

  • 1 tsp black pepper

  • 150g firm tofu

  1. In a medium bowl combine the flour, salt and pepper.

  2. Chop tofu into bite size ‘nuggets’.

  3. Coat nuggets in the flour mixture.

  4. Using a non-stick pan cook tofu until crispy on each side. Alternatively you can bake in the oven or air fryer.

Breakfast Wrap:

  • 1 medium/large wholegrain wrap

  • 100g firm tofu

  • 50g edamame beans

  • ½ small red onion

  • 5 cherry tomatoes

  • Spinach

  • 1 tsp garlic powder

  • 1 tsp cumin powder

  • ½ tsp turmeric

  • Black pepper

  • Black salt

  • ½ tbsp nutritional yeast

  • Spring onions

  • Salsa & herbs to serve (optional)

  1. In a small fry pan, sauté the onion until translucent.

  2. Add the chopped cherry tomatoes and crumbled tofu. Cook for 2-3 mins.

  3. Add the spices, including a sprinkle of black salt and a crack of black pepper.

  4. Mix well so all ingredients are covered with the spices.

  5. Add in a small handful of spinach leaves and allow to wilt down.

  6. Preheat a sandwich pressure while the tofu mixture cooks.

  7. Assemble the wrap by placing the tofu vegetable mixture in the centre, followed by the edamame beans, spring onions and a sprinkle of nutritional yeast.

  8. Carefully fold the wrap and place in the sandwich press. Close the lid and allow to cook until toasted and golden.

  9. Serve with fresh salad greens, a spoonful of salsa, spring onions and chives (optional).

Garlic Aioli:

  • 150g silken tofu

  • 1-2 small cloves garlic (crushed)

  • 2 tsp apple cider vinegar

  • 2 tsp dijon mustard

  1. Place all the ingredients in a small blender and blend until combined or use a stick blender.


- Add 1 tbsp chipotles in adobo for a spicy dip.

- Add zest of ½ lime, juice of 1 lime and a small handful of coriander to make a dressing.

- Add 1 large avocado, juice of 1 lime and 1 tbsp coriander for a creamy sauce.

Don't forget to tag me @awholesomeserving if you try any of these recipes!



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