Satay Tofu & Vegetables

It is important to remember that tofu takes on the flavours in which it is marinaded.

This recipe is so much tastier than the "off the shelf" varieties that come in jars. This way, you know what you're putting into your body, and you can avoid nasty additives like MSG.

This dish can be made vegan by substituting agar agar or maple syrup for the honey as well as using soy milk.

Satay Tofu & Vegetables

Ingredients:

350g firm tofu
1 tablespoon olive oil
1 carrot, sliced
1 red capsicum, sliced
1 cup snow peas
½ cup broccoli florets

Marinade:

1 cup pineapple juice
2 tablespoons soy sauce
2 cloves garlic, crushed
1 teaspoon honey

Satay Vegetable Sauce:

½ cup Crunchy Peanut Butter
1 small onion, diced
1 cup vegetable stock
1 teaspoon cumin
½ cup low fat soy milk or dairy milk
½ teaspoon mild curry powder
½ cup reserved marinade
1 ½ tablespoons lemon juice

Method:

1. Cut tofu into eight 1cm thick small rectangles.

2. Combine all marinade ingredients in a shallow dish and place tofu in marinade and stand for 30 minutes.

3. Heat half the oil in a frypan. Cook tofu until golden brown on both sides, set aside and keep warm.
4. Combine all Sauce ingredients in a small saucepan over medium heat.

5. Bring mixture to the boil, reduce heat and simmer continuously for 5 minutes.

6. Whilst sauce is simmering, heat remaining oil in the frypan. Stir-fry carrot, capsicum, snow peas and broccoli for 2-3 minutes.

7. Add tofu to the frypan and pour satay sauce over the vegetables and tofu.

8. Serve over steamed rice.

Per Serve: 1100 Kilojoules (265 Calories). Protein 14g. Total Fat 15g. Saturated Fat 2g. Carbohydrate 19g. Total Sugars 13g. Sodium 580mg. Potassium 505mg. Calcium 230mg. Iron 2.5mg. Fibre 6g.

Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Satay-Tofu--Vegetables.aspx

Serves: 4-6
Rating: 4.5

Sweet and Sour Tempeh

This recipe is originally from Indonesia.

Sweet and Sour Tempeh

Ingredients:

500g tempeh
1 can unsweetened pineapple pieces (size depends on your preference)
1 chopped onion
1 clove garlic, finely chopped
1 Tbsp fresh ginger, finely chopped
2 Tbsp honey (for vegan dish, use other sweetener)
1 tsp ground coriander
2 chopped tomatoes
1 chopped green capsicum
1/2 cup desiccated coconut
oil for frying

Method:

1. Fry tempeh until golden brown. Remove from pan and set aside.

2. Fry onion, garlic and ginger on medium heat until brown.

3. Add tempeh and coriander and stir fry for 8-10 minutes.

4. Add all other ingredients and cook on a low heat for a further 10 minutes.

5. Serve with brown rice.

Adapted from: "Oxfam Shop Vegetarian Cookbook", 2006

Serves: 5

Rating: 4/5

Creamy Honey Citrus Sauce

Good on a soy-schnitzel, or just on vegies! It's incredibly easy and tastes great hot or cold. The sauce will keep for a couple of days.

Creamy Honey Citrus Sauce

Ingredients:

Juice of 1 orange
Juice of 1-2 lemons
3 Tbsp sour cream
3 Tbsp honey
1 Tbsp cornflour
1 Tbsp water

Method:

1. Juice the orange and lemon/s so that you have approximately equal quantities of each. Pour the juice into a saucepan and add the sour cream and honey. Slowly heat.

2. Meanwhile, mix cornflour and water together to form a paste. When sauce is warm enough, add cornflour mixture to thicken it. DO NOT boil the sauce or it will separate.

3. Serve warm.

Rating: 5!!!

Almond-Milk Banana Smoothie (Dairy Free)

With more and more people adopting a Vegan or even just Dairy-free diet these days, it's useful to have recipes like these on hand. Plus, it tastes GREAT!

Almond-Milk Banana Smoothie (Dairy Free)

Ingredients:

1 cup of water
1 cup blanched almonds
3-4 large, ripe bananas
squeeze of honey (can be left out to make this a vegan recipe)

Method:

1. Combine water and almonds in a blender and blend until completely smooth (can take about 1-2 mins)

2. Add bananas and blend until preferred consistency (I like mine really smooth, but others like theirs lumpy)

3. If not sweet enough, add some honey and blend again. Serve chilled or as is.

Serves: 2-3

Rating: 4.5

Pear and Honey Risotto

Another take on the risotto theme. Really, you can make risotto with just about any ingredients. This dish is more of a sweet meal than the usual savoury versions.

Preparation of this risotto should take 28 to 30 minutes from the first addition of milk.

Pear and Honey Risotto

Ingredients:

2 small ripe pears, peeled and cut into 1-2cm cubes (about 1-1/2 cups)
2 cups water
1/4 cups freshly squeezed lemon juice
3 cups skim milk
1 cup Arborio rice
1 cinnamon stick
2 tablespoons Marsala wine
1 tablespoon acacia honey (other honey will do if you don't have this one...just make sure it's a sweet variety)
1/3 cup golden raisins or sultanas
3/4 teaspoon vanilla extract
1 teaspoon grated orange zest

Method:

1. Combine the pears, water, and lemon juice in a bowl and set aside.

2. Scald the milk in a medium saucepan over medium heat until bubbles begin to form around the edge. Reduce the heat to maintain a simmer.

3. Preheat a large, heavy-bottomed saucepan over medium heat. Stirring constantly, add the rice and cook for 2 minutes. While stirring vigorously, slowly add 1 cup of the milk and the cinnamon stick. When the milk has been mostly absorbed and small craters dot the surface, add another 1/2 cup of milk. Stir and bring back to a simmer. Continue to add the remaining milk 1/2 cup at a time, stirring after each addition. With the last addition, stir in the wine, honey, raisins, and vanilla. Drain and add the pears. Continue to cook and stir until all the liquid has been absorbed and the rice is creamy. Remove the cinnamon stick and fold in the orange zest.

4. Serve 2/3 cup to each person, hot or at room temperature.

Serves: 6

Rating: 4