Burnaby Community Kitchens

  Tofu smoothie                            yield:   2 – 1.5 cup servings A tofu smoothie might sound a little strange, but adding silken tofu is the best way to make smoothies creamy and extra delicious. Bonus that the protein boost will keep you full until lunch!  INGREDIENTS ·          2 cups frozen fruit ,  we love using raspberries and mangoes ·          1 fresh banana ,  see notes ·          8 ounces silken tofu (or dessert tofu) ·          ¼ cup water       INSTRUCTIONS  ·          Place the ingredients into your blender and blend on high until smooth. ·          If you'd like a thinner smoothie, add a little extra water.    NOTES You can use a frozen banana but you'll likely want to add a little extra water to help it blend.    If you want to use fresh fruit, you'll need to add a handful of ice cubes to thicken and cool the smoothie. 

  Tofu curry                                                                serves 4 This is a healthy and flavour-packed vegetarian dish that takes less than one hour to prepare.   Ingredients 1 tablespoon virgin coconut oil or other oil      3 cloves garlic, minced 1 tablespoon freshly grated ginger 1 jalapeño, diced 1 medium sweet potato, diced into 1 inch cubes ½ head of cauliflower, cut into small florets (about 2-3 cups)        1 bell yellow or orange pepper, diced 2 carrots, thinly diced or chopped 2 tablespoons curry powder ½ teaspoon turmeric ½ teaspoon cumin ⅛ teaspoon ground cinnamon ½ teaspoon salt 1 (15 oz) can lite coconut milk 1/2 cup tomato sauce ½ cup vegetarian broth ¼ cup roasted cashews, ground 1 package firm or extra firm tofu, cubed To garnish: Cilantro and extra cashews     Directions Add oil to a large pot and place over medium high heat. Add in garlic, ginger, jalapeno, sweet potato, cauliflower, bell pepper

  TOFU AND CONDIMENTS Ingredients 3 or 4 green onions 3 green shiso leaves (optional) 4 tsp soy sauce 1 lb tofu (medium), drained 1/4 cup dried bonito flakes 2 tbsp grated, pared, fresh ginger root 1.   Cut green onions into 1/8 thick slices.   Remove stems from shiso and cut lengthwise into 1/4 inch wide strips (optional) 2.   Cut tofu into desired size (serving size) blocks.   Place on serving plate 3.   Grate ginger on to the pieces of tofu and beside the blocks 4.   Sprinkle green onions on each piece of tofu and beside the blocks Serve with soy sauce for dipping or pouring over Optional - use cilantro instead of shiso leaves

    MISO SOUP WITH TOFU   Ingredients     Medium to dark Miso   1 medium onion   Wakame or konbu   dried shrimp   1 medium firm tofu, drained and cut into 1-1 1/2 inch squares green onions (optional)       1.  Place water in a sauce pan.    Bring to a boil.   2.  Place 2 tbsp dried shrimp in the boiling water.  Boil until the water appears a light yellow   3.  Add miso to the to the stock until the stock becomes golden yellow (or to taste)   4.  Leave the dried shrimp in the soup or remove them (optional according to taste) 4.  Chop 1 medium onion into thin strips.  Add to the soup   5.  Heat until onions are cooked.

  Tofu Scramble                                             serves 2 Instead of scrambled eggs, try using tofu.   Adding veggies will make it especially nice. Ingredients  ·          1   tablespoon   olive oil or other cooking oil ·          (1)   16-ounce   block firm tofu ·          2   tablespoons   nutritional yeast or parmesan cheese ·          1/2   teaspoon   salt, or more to taste ·          1/4   teaspoon   turmeric ·          1/4   teaspoon   garlic powder ·          2   tablespoons   milk ·          vegetables, optional   Instructions Heat the olive oil in a pan over medium heat. Mash the block of tofu right in the pan, with a potato masher or a fork. You can also crumble it into the pan with your hands. Cook, stirring frequently, for 3-4 minutes until the water from the tofu is mostly gone. Now add the nutritional yeast, salt, turmeric and garlic powder. Cook and stir constantly for about 5 minutes. Pour the milk into the pan, and stir to

  Tofu Burgers                     yield:4-8 depending on size Be sure to seek out the firmest tofu made from organic soybeans you can find. If your mixture is too wet after blending (tofu brands have a range of water in them) add more breadcrumbs 1/4 cup at a time. You can also do a lettuce wrap in place of buns. INGREDIENTS ·          1 pound / 16 oz / 450 g extra-firm tofu, drained and patted dry, then sliced ·          2 large eggs ·          1/2 cup / 2 oz / 55 g fine dried bread crumbs, plus more if needed ·          1/2 cup / 2 oz / 55 g cashew nuts ·          1/2 cup / 2 oz /55g sunflower seeds ·          1/2 cup / 2 oz / 55g sliced mushrooms                                      1 tablespoon Dijon mustard ·          1 tablespoon shoyu, tamari or soy sauce ·          1 teaspoon ground cumin ·          1/2 teaspoon ground cayenne ·          1 teaspoon smoked paprika (optional) ·          1/4 teaspoon fine grain sea salt ·          1 tablespoon extra vi