Grilled Tofu on a Stick

Serves 4

Easy to make and fun to eat, this crispy wake-up-your-tastebuds tofu provides a delicious vegan version of traditional corn dogs. Sweet and hot mustard is the secret ingredient in the tangy, delicious coating.

Ingredients

1 (16-ounce) package firm or extra-firm tofu
1/2 cup sweet and hot mustard
1/2 cup seasoned dried bread crumbs
Pinch of chile pepper flakes
6 bamboo skewers, soaked in water for 30 minutes
Olive oil cooking spray

Method

Place block of tofu on cutting board. With a sharp knife, cut into three equal sections lengthwise. Cut each section in half lengthwise so that you end up with six "sticks." Arrange several layers of paper towels on a plate and place tofu on top. Place several layers of paper towels on top of tofu and press down to remove excess moisture.

Arrange tofu in a container large enough to store the pieces in a single layer. Using a knife or a brush, spread mustard evenly on all sides of the tofu. Cover container and place in refrigerator to marinate for at least 3 hours or overnight.

Transfer bread crumbs to a large plate. Add pepper flakes and stir together. Thread each piece of tofu onto a skewer. Coat each piece of tofu in bread crumb mixture, pressing down gently to make sure the crumbs stick. Transfer to a plate as done and spray tofu all over with olive oil cooking spray.

Lightly spray grill with olive oil cooking spray and preheat. Grill tofu over medium heat, turning so that all four sides become browned and crispy. Remove from grill and transfer to a platter. Serve immediately. (To cook in the oven, preheat oven to 375°F and omit skewers. Use a fork to place marinated tofu into bread crumbs to coat. Place on a lightly greased baking sheet and bake for 10 minutes or until browned and crispy.)

Nutrition

Per serving: 160 calories (70 from fat), 8g total fat, 1.5g saturated fat, 0mg cholesterol, 410mg sodium, 11g total carbohydrate (3g dietary fiber, 1g sugar), 16g protein

http://www.wholefoodsmarket.com/recipes/1795

Pineapple Tofu Rice

I have always loved pineapple...right down to the core. I mean, I eat the core as well as the flesh that is usually consumed. My grandfather used to swear that the core gave you energy, but research shows that it gives you a whole lot more than that.

A 2007 study showed that  an enzyme extracted from pineapple stems helps fight cancer better than any drug in use today. (http://www.kipnews.org/2012/04/22/pineapple-enzyme-kills-cancer-without-killing-you) On top of that, it tastes so good.

You could eat the fruit raw or juice it or blend it into a smoothie. Or, you could mix it into a more substantial Thai-inspired dish like this one. The key to getting more of the good-for-you foods is to get them into as many dishes as you can. (As much as I love sweets, I think something like Pineapple Upside-down Cake might be a less desirable healthful option because of all the sugar.)

Pineapple Tofu Rice

3 cups of cold, cooked rice
3 tablespoons of oil
8 ounces of firm tofu, rinsed, patted dry, and cut into 1 inch chunks
2 eggs, beaten
1 large shallot, diced (about ¼ cup)
1 medium carrot, diced
1 tablespoon of minced ginger
1 clove of garlic, minced
1 cup of fresh pineapple chunks (include as much of the core as you can)
½ cup of frozen peas
2 tablespoons of tamari
Freshly ground black pepper
Lime wedges, chopped green onions and red chili sauce, for garnish 

• Cook the rice according to the package directions and then chill it.
• Heat 2 tablespoons of the oil in a wok or large skillet on high heat.
• Add the tofu and brown it on all sides, using tongs to turn.  Remove it from wok.
• Add the eggs to the wok and scramble them until they're cooked.  Remove those from wok.
• Add the remaining tablespoon of oil to the wok along with the shallot, the carrot, the ginger and the garlic.  Stir-fry these veggies for 2 minutes.  Keep the veggies on high heat and push them around the wok the whole time.
• Put the rice back in the wok with the veggies and stir-fry them another 2 to 3 minutes. Press the rice down into the wok so it gets browned on the outside.
• Put the tofu and eggs back into the wok, along with the pineapple and the peas.  Stir-fry another for one more minute, then drizzle the whole lot with the tamari and a generous dose of freshly ground black pepper.
• Plate the whole dish and add your choice of the garnishes.

http://vegetarianonabudget.blogspot.com/2012/04/pineapple-for-flavor-and.html