David and Stephen Flynn of The Pleased Pear cafes, cookbooks, courses and meals output company, are visitor cooks in The Irish Times Health and fitness Thirty day period kitchen area this 7 days, sharing dishes from their freshly posted e-book, The Content Overall health Plan.
The Flynns have put in the previous 15 many years introducing people today to the added benefits of their way of taking in, and exercising, and their most current reserve, their fifth, has 90 new recipes, along with food options, way of life strategies and shopping lists.
Just due to the fact we are attempting to eat healthily doesn’t indicate we have to sacrifice flavour, and plant-primarily based foods can be just as delicious as their vegetarian or animal protein equivalents, as this peanut salad bowl displays.
PEANUT SATAY TOFU POT
These make the ideal snack, or a light-weight lunch on the go, or can be easily fleshed out to make a delicious evening meal. In this article we use cooked quinoa as the foundation, because of to its higher protein content material, and incorporate deliciously salty-sweet tofu on major
Serves 3 (Takes 15 minutes, for a longer period if cooking your individual quinoa)
½ a thumb-measurement piece of new ginger
4 tablespoons peanut butter
200ml warm h2o
2 tablespoons tamari/soy sauce
2 tablespoons apple cider vinegar
2 tablespoons maple syrup
250g firm tofu
1 x 250g pack of cooked quinoa (or you can cook dinner your have)
1 medium carrot
2 spring onions/scallions
1 teaspoon salt
¼ teaspoon floor black pepper
Juice of ½ a lime
4 tablespoons roasted peanuts
10g contemporary coriander or parsley
1 Finely grate the ginger. Combine alongside one another the peanut butter, warm drinking water, tamari/soy sauce, vinegar, ginger and maple syrup right up until it is awesome and sleek. Minimize the tofu into squares approx. 4cm x 4cm and 2cm thick.
2 Heat a non-adhere pan on a significant heat. At the time scorching, increase the tofu squares and cook dinner for 3-4 minutes on just about every aspect right up until they get started to flip brown or golden. Include 50 percent the peanut sauce and go it all-around the pan speedily to ensure all the tofu is properly coated on both sides. Depart to cook for a even further moment on each individual aspect, then get rid of the tofu from the pan and set aside.
3 Set the quinoa into a massive bowl. Grate the carrot, finely slice the spring onions/scallions, and increase these to the cooked quinoa along with the salt, black pepper and lime juice. Mix effectively.
4 Divide the quinoa concerning a few bowls, pour the remaining sauce on top rated and blend a little. Provide with 2 slices of tofu for every person, sprinkled with toasted peanuts and fresh new coriander. Provide a very little of the remaining sauce on the facet.
Recipe from The Content Health and fitness Strategy, by David and Stephen Flynn, released by Penguin Life. thehappypear.ie
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