Chicken Ov-Un-Fried Tofu

 

Check out this delicious recipe made by my friend Joey Mock, RD, LD, CLT. For more recipes, education and motivation, be sure to subscribe to our free weekly newsletter HERE.

Ingredients

• 1 block (14 oz.) extra firm tofu
• ⅓ cup plain bread crumbs
• ¼ cup panko
• ½ tsp salt
• ½ tsp paprika
• ½ tsp parsley
• ½ tsp garlic powder
• ¼ tsp sage
• ⅛ tsp onion powder
• 2-3 dashes cayenne pepper (optional)
• Freshly ground black pepper to taste
• 1 egg, lightly beaten
• ½ cup low fat milk
• 3 Tablespoons all-purpose flour
• Cooking spray (olive or canola oil)
• Coconut oil (optional)
• Your favorite barbecue or sweet chili sauce (optional)

Preparation

1. Preheat oven to 400 degrees F.
2. Drain water from tofu and gently squeeze/blot out any excess liquid using a few paper towels.
3. Turn the block of tofu on it’s side and cut into two symmetrical sheets. Cut each sheet into medium to large sized squares. Set aside.
4. In a medium bowl, mix together breadcrumbs, panko, and seasonings.
5. In another small bowl, mix egg and milk together.
6. In a third small bowl, add the flour.
7. Dip each tofu square into the flour, then the egg mixture, and finally the breadcrumb/seasoning mixture to coat with breading. You may need to press the breadcrumbs gently into the tofu squares to evenly and thoroughly coat.
8. Spray the top of each tofu square with a little cooking spray and place on a cookie sheet that has been lightly greased with coconut oil.
9. Bake at 400F for about 33-35 minutes or until crisp, flipping the squares halfway through baking (at about the 15-20 minute mark).
10. If desired, dip in your favorite barbeque or sweet chili sauce and enjoy!

Adapted from Peas & Crayons Baked! Chicken Fried Tofu recipe.

Coconut tumeric stir-fry with golden potatoes and tofu

Coconut tumeric stir-fry with 

golden potatoes and tofu

Ingredients to serve 2 
1 medium golden potato (cubed)
1 package firm tofu (cubed)
1 bag Asian style veggies (Frozen) - if you have extra time, let them de-thaw in 'fridge or counter top for at least 30 minutes, until soft.
Tumeric
1/2 - 1 cup coconut milk
Peanuts
Olive oil
(Want leftovers? Double up this recipe!)

1. In large skillet, (or wok) heat to medium and add a little olive oil and cook tofu until slightly brown on the sides. Toss every 2-3 minutes for even cooking.
2. While tofu is cooking for 5-8 minutes, place cubed golden potato in microwave and cook for 3-4 minutes or until soft (you may also boil or oven-bake your potato until soft). Keep skin on for more nutritional value. 

3. Add potato to tofu in skillet/wok and add 1/2 cup coconut milk and 2-3 tsp of tumeric. 

4. Add frozen veggies to your skill and stir until veggies are lightly tossed in coconut milk. 

5. Cook for 20-25 minutes until veggies are soft. If needed, add more coconut milk, however, your mixture should not be boiling so if the liquid is disappearing, turn down the heat a little.
6. When finished, season with a pinch of salt (if needed) and top with a few peanuts and enjoy!

Substitutions:
-You may use any lean meat instead of tofu or you can use beans/lentils
-You can use your favorite can of soup (we use Amy's) for the "broth" instead of coconut or any stock that you'd like
-You can choose any veggie mixture (fresh or frozen)

Trimarni produce tip:

Make sure you always have at least two bags of recipe-ready frozen veggies in your freezer for an easy yet healthy, go-to meal. This is a must-have for busy athletes for you never know when you will need/want something quick and healthy or to simply bump-up your veggie intake at one meal (either as a side or mixed into your meal).
Whereas canned fruits and veggies tend to lose nutritional value during the canning (or preserving) process, frozen fruits and veggies may be an ideal choice if your favorite (or most commonly consumed) produce is not in season or you just can't get to the store for a few days. Frozen produce is processed at peak ripeness which means they are nutrient-packed. Regardless if a fresh produce item is organic or not, the "best" produce is always local so if you are anti-frozen foods or haven't yet learned to appreciate how they can be incorporated into your diet, keep in mind that fresh produce is shipped around the country. It is picked before it is ripe so it has less time to develop it's full package of vitamins and minerals. This doesn't mean you can not eat produce from another state (as we do all the time) but if you have been steering clear of frozen veggies and fruits, understand that flash-freezing locks veggies into a nutrient-rich state. Even during shipping, they do not lose nutrients during their haul to your grocery store as they are not exposed to heat and light (like fresh produce). 

We always have a variety of fruits and veggies in our home as we are lucky that we can shop for produce at least 2-3 times per week (I can easily go through a container of blueberries and  raspberries in one a day so when my fav berries are in season or on sale, I get super excited!). We love adding a variety of simple or mixed recipe-ready frozen veggies to soups, stews, stir-frys, pasta/rice mixtures, omelets or as a simple side to a meal or as a snack. 

Fueling the busy body - a buffet of Trimarni creations

The other day, someone asked me what I eat when I am really busy.

I suppose I needed to give the reply of what fast food I order out or what's my favorite microwave dinner when I have no time to cook.

Now, there's always an exception as I do not believe that there is a perfect way of eating but you will not find a microwave dinner in our freezer and Karel and I rarely (less than 5 times a year) go out to eat (unless we are traveling). 

This doesn't mean I am good and you are bad but there's a reason why I wanted to write this blog. 

I absolutely love real food and I make time to cook, even in my busy lifestyle.

I know you can do it too. It's a lot easier than you think.

You, me.....we are all busy. Who isn't busy? If there were more hours in the day, we would find a way to fill those up as well. 

But it is because of my/your health that we are able to thrive in a world of craziness, business and never ending to do's. 

The food you eat has the opportunity to fuel your lifestyle. 

Why do you feel you are too busy too cook? 

Here are a few reasons that surprisingly, do not all have to do with needing extra time:

-No real food options in the house

-Grocery shopping takes too long

-Clean up takes too long

-Cooking takes too long

-Do not know how to cook

-Always going into meals starving (who wants to cook when starving and blood sugar is low?)

-Other, more important priorities than cooking...and sometimes eating

-Eating out is easier

-Eating out tastes better

-Not a good planner

-No fun cooking for yourself

-Crazy schedules (spouse/family/kids)

-Too busy training/exercising (if you are too busy to eat a real food meal because of this, then we need to talk :)

-No time to cook

I am busy, just like you, but if my body is not nourished, I can not do the things that I love to do and that life requires me to do. 

The food we eat has the ability to keep us health, energize our body, help us think clearly and my favorite, make us feel absolutely amazing inside. 

 So, it is important that you do not look for extra time to cook or hope for it to magically happen but instead, make the time. Carve out 30-60 minutes of your day to nourish your body and do not make meal time complicated. 

Certainly, there are a few things that help with making sure you get a health, real food, balanced meal in your system on a daily basis (hopefully three times a day):

-You can plan for leftovers

-Do a little prep ahead of time (Ex. weekends, morning)

-Get a little help from the grocery store (pre-chopped options)

-Involve the family at meal time prep

-Plan ahead

-Don't expect to be perfect

-If you are not a master chef, keep your recipes simple

-Think about the best days in your week to cook and prep

-Make compromises if you feel that there is absolutely no time during your week. Keep in mind that if you do not take time for your health (ex. nourishing your body or fueling your workout routine), you may be forced to make time for illness or injury. 

While in Jacksonville for the past few days, Karel stayed extremely busy by fitting 14 athletes on their bikes using the RETUL system. Each fit takes an average of 2 hours and Karel was on his feet from 9:30am until 5:30pm almost every day (one day until 9pm).

Needless to say, Karel was exhausted every evening on Fri, Sat, Sun and Mon and with that, his workouts were modified so that he could get good sleep on Sat morning (no workout) and Monday morning (no workout). 

It was my job (wife and RD duty) to make sure that my amazing hubby was well fed and that meant making sure that at the end of the day, he not only kept his blood sugar stable throughout the day but that he honored his hunger as he was working. Because we were staying with some friends at the beach, we had the great honor of being fed some fantastic meals and didn't have to do any kitchen. What a treat!

However, on Sunday, I was in charge of the menu and I could not wait to not only prepare a good evening meal for everyone to enjoy but one that would be balanced for each person. 

Because I believe that we should all eat similar foods but in different quantities and times, I prepared a plant strong buffet of options so that exhausted Karel could assemble his plate as he wished, I could create a plate that would help me continue to refuel from my morning long run workout (and boost my immune system) and for our friends to also feel great about what they were putting into their body. 

So I give you a beautiful buffet of Trimarni creations, all prepared in less than 40 minutes. Enjoy!

Blueberry Kiwi Almond Salad

Mixed greens

Blueberries

Slivered almonds

Kiwi (chopped)

Broccoli sprouts

Fresh Parmesan

Olive oil on the side

1. Combine in a bowl. Add as much/little of each ingredient as you wish. Mine was extra berry because I LOVE blueberries. 

Veggie stir fry 

Mushrooms (1 container, sliced)

Onions (1/2 medium, sliced)

Red pepper (1 large, sliced)

Tamari sauce (about 2 tbsp)

Garlic powder

Olive oil

Salt

1. Cook in a skillet on low heat with a tbsp of olive oil and 1-2 tbsp tamari.

2. Stir occasionally, cook until soft. Season to taste.

Herbed tofu

2 boxes firm tofu (cube, bought at Costco, can be stored in pantry until opened)

Herb seasoning (any no-salt seasoning)

Olive oil

1. On skillet on medium heat, add cubed tofu and toss in 1 tbsp olive oil.

2. Cook for 5-10 minutes or until tofu is slightly golden on edges. Lightly toss occasionally and add more olive oil to prevent tofu from sticking (or a splash of water).  Season to taste. 

Quinoa and rice mix

1 package quinoa and rice mix  (I did not use the link I attached, I used one that was in the house I was staying and forgot the name). 

1. Cook package according to directions on stove top. 

Chickpea, corn and edamame salad

1 can chickpeas

1 cup edamame

1 cup corn

Yogurt ranch dressing (or creamy dressing of your choice - I used what was in the house where I was staying)

Cracked pepper

1. Combine ingredients in a bowl (if using frozen corn and edamame like I did, you can defrost until warm and then cool in cold water and drain). 

2. Add 1-2 tbsp yogurt ranch dressing and stir until combined.

3. Season with pepper and keep in refrigerator until serving time. 

Enjoy your yummy creations by yumming with every bite. 

Remember, eating is a happy time. You should feel great while you eat and even better after you finish your meal. 

Happy Creationg Cooking!

(And yes, cooking in 110% Play Harder compression socks is very typical in the Trimarni kitchen)

Eggplant and tofu lasagna

My body has not disappointed me in a long time and that is a great thing because I live a super busy and active lifestyle and I need my body ever single minute of every single day.

I have always told my body that we make a great team because if I don't take care of it, it will not take care of me. 

Just like so many of you all, I have a lot to balance in life. My priorities rarely change for triathlons are my lifestyle, not my life. Triathlons do not pay the bills but I do feel that because of triathlons I have become much more mentally and physically stronger in life and thus I am a better person because of what I have learned from calling myself a triathlete.

Thankfully, my body has performed beautifully over the past two months since I started my 2014 tri season and I am just so excited to use my trained body when it is time for our race-cations this year. 

With our 2014 Trimarni Triathlon Endurance Training Camp taking place in Clermont FL on Feb 28-March 2nd, we have had a lot on our plate lately, alongside Karel staying super busy with RETUL bike fits, our coaching business and me helping athletes and fitness enthusiasts reach personal fitness/performance/health goals.

With a busy life, I must keep myself in optimal health all the time. Sleep, stress management and daily movement are critical to functioning well in life but my passion for a real food diet never gets pushed to the side because I am too busy to cook.
Additionally, because I choose to train my body for performance, it is even more vital that I nourish my body so that I can live with a healthy immune system. 

Oh how I love my oven and stove top!
The oven is perfect for busy days. The key, however, is to make sure you don't find yourself too busy that you forget to start your meal so that it has time to cook. 

This meal is perfect to prep in the morning, afternoon or evening (or even for the next day). In less than 30 minutes, you have a delicious, heart healthy and satisfying meal that will make you want to slow down and enjoy this meal....at a table, with a fork and yumming with every bite.  

Eggplant and tofu lasagna

Squash slices
Purple Onions sliced
Eggplant slices
Marinara sauce

1. Preheat oven to 350 degrees. 

2. In large casserole dish, lightly cover with marinara sauce. 

3. Add thin (about thumbnail size) slices of eggplant to cover bottom of the dish on top of marinara (do not overlap), the top with sliced squash and chopped onions. 

Mushrooms sliced
Jasmine rice (or your choice of rice/grain) - about 1 cup cooked

4. Top with mushrooms and rice. 

Firm tofu - crumbled
Marinara sauce
Onions
Garlic powder, pepper and basil

5. Crumble firm tofu (about 3/4 package) on top of rice/mushroom mixture and then spoon a bit more of marina on top and add a few more chopped onion.
Sprinkle with garlic powder, pepper and basil.

Eggplant slices
Shredded mozzarella
Marinara

6. Top with the rest of the eggplant slices and a few more spoonfuls of marinara. Spread marinara around and top with cheese. 

7. Cook for 25-28 minutes or until the top of the eggplant turns golden brown. 

8. Enjoy!

(If you think you don't like tofu, the flavors of the ingredients will mask the bland taste of tofu. This should serve 2 people with leftovers OR 304 people for one meal).

Recipe - Stuffed shells

Every since I was young, I loved my mom's stuffed shells recipe. 

Shells - cooked to al dente in large pot

Marinara sauce - for topping
Mozzarella cheese - for topping

Stuffing - firm tofu (container) mixed in a bowl w/ 1/2 cup Parmesan cheese and spices, like basil and oregano and 1 egg. 

Stuff the shells and top with spoonfuls of marinara sauce and top with the cheese and cook in microwave safe dish (in microwave) for 3-5 minutes or until shells were warm. 

Talk about a yummy and quick dish!

My mom told me that back in the early 90's, she would have a hard time to find tofu so she would have to go to a specialty store where she could find Asian cuisines. 

Despite choosing to be a vegetarian when I was 10 for animal reasons, I didn't see this dish as "vegetarian". I didn't even know much about tofu until I was in my 20's to fully appreciate the many plant based proteins that I could eat in my "meat free" diet. Also, even though my family does not follow a vegetarian diet, we can all enjoy similar meals together because they taste really really good.

Although I didn't grow up in a house where processed food was off limit and we could never drink Dr. Pepper, I have always grown up with a healthy relationship with food. 

For my brother and myself, being such active kiddos and student athletes all throughout high school and college, food was always fuel for our body. 

Also, we were very involved with the arts - piano and art for me, dance for Aaron. We were always using our minds for creative expression through the arts and thus food was also fueling our brain. 

We never grew up with dieting in our vocabulary and I thank my parents for never mixing food for fuel and for a number on the scale. 

Today, I have even more appreciation for food because as a clinical RD, I also see food for health and for disease prevention. 

So as much as I would love to enjoy the entire casserole dish full of stuffed shells like I did when I was swimming competitively in high school and college,  I also know that I have the ability to plan meals to be balanced in a way that they can fuel my active life and also keep my immune system strong. 

 

To maintain a healthy relationship with food while changing dietary habits, avoid "off limiting" any one food and instead, making replacements and re-think the planning of your meals. 

 

 How about  "main dish" of a beautiful colorful salad to compliment a serving (3 or 4) of stuffed shells. 

In my mind, there is nothing "bad" with the meal and doesn't need to a title as to what diet-fad or eating style it is or isn't. 

If you are struggling with your relationship with food - identify the purpose of your eats as an easy way to move forward.
For fuel, for health or for pleasure...or as I like it, for all three?

Colorful salad

Mixed greens
Orange slices
Bosc pears
Carrots
Cucumbers
Tomatoes
Radishes
Pepitas

Cashews

Garden-friendly dinner: Fueled by plants

Do you live a busy lifestyle?
Do you stay active morning 'til night?
Do you have more on your plate than your mind can handle?
Do you need more hours in the day to tackle your never-ending to-do list?
Do you hate getting sick?
Do you love traveling?
Do you love pushing your body for fitness gains?
Do you love to compete in athletic events?
Do you love to use your brain?
Do you want to reduce your risk for disease/illness to live a quality-filled life?
Do you enjoy being spontaneous with your life?
Do you love your life, your family, your job, your friends, your children, your furry ones?

The only way you can function well in life is by having a functioning body and mind. You only have one place to live for the rest of your life and your body is your home so you have to take care of it. It is up to you to keep the foundation strong and to constantly tune-it-up to keep it in top-notch condition. You can ease up every now and then for what you do most of the time matters more than what you do occasionally.

There are many people who rely on a wake-up call to change dietary habits. There's nothing wrong with that for if life gives you a call to wake-up, consider yourself lucky that you have another chance at healthy living. For others, life doesn't seem worth it to change or change is just too hard, difficult and time-consuming.

Regardless of where you are in your life and your relationship with food and your body, find a way to make progress. No need to be perfect, just focus on yourself and what you can do to set yourself up for a better tomorrow.

For a plant-strong dinner to keep your immune system in optimal health, your muscles fueled, your GI tract happy and your brain thinking clearly, consider using your oven for an easy meal that needs little attention to prep. And the best part....it tastes great!!

Enjoy!

Roasted potatoes, grains and veggies

Whole grains of your choice - I used wild rice, barley and spelt berries (I made a big batch for leftovers)
Sliced mushrooms
Firm tofu (sliced)
Corn (frozen)
Red bell pepper (sliced)
1 extra large clove of garlic (thick slices, peeled)
White potato (large, sliced)
Sweet potato (large, sliced)
Sunflower oil

Spices of your liking - turmeric, salt (sprinkle), oregano, garlic

1. Preheat oven to 425 degrees.
2. Cook grains according to package (it took me 1.5 hours to prep my grains so you may want to do this the day before or on the weekend and plan for leftovers).
3. On a large baking sheet, drizzle oil (about 1/2-1 tbsp) to lightly cover baking sheet and toss white potatoes (sliced) in the oil and sprinkle with spices. Add mushrooms and garlic (cover garlic slices in the mushrooms so the garlic doesn't burn on the sheet).
4. Repeat the same thing on separate baking sheet with oil, sweet potatoes, mushrooms and garlic.
5. In a casserole dish, drizzle a little oil and toss tofu, corn and peppers (the casserole dish will keep the veggies soft without browning but if you like them brown, you can cook them on another baking dish). 

6. Bake items prepared for steps #3-5 in oven with potatoes on bottom rack and casserole dish on the top.
7. Bake for 35-45 minutes or until potatoes are golden brown. 

Toppings (optional): greek yogurt for dipping, shredded cheese on potatoes, nuts/seeds for a crunch, greens for a bit more color, salsa for spice.

Body and mind stir-fry creation

Fuel your body with real food because your body needs fuel to function, to thrive, to live, to be happy.

Don't watch the clock.

Don't say you're being bad.

Don't regret what you choose to put into your body.

Don't say you're cheating.

Don't worry/stress about what other people are doing, what others may think or what others may assume. Own your actions.

Feed your body throughout the day when your brain and body need energy.

As I was seeing and charting on patients today in the hospital today, I couldn't help but think (as I always do) about how grateful I am to have a body that is well, happy and healthy.

Every time you think about (or do) body bash or voluntarily restrict food that can be used for fuel or for health, consider reframing your thoughts.

That same body that you think is fat, ugly or gross or just messed up or failed you, is the same body that you push to cross finishing lines, wakes you up in the morning to take care of your family, helps you have a productive day of work to pay the bills and is where you will live for the rest of your life.

 

Body and mind stir fry

 

Cubed pre-cooked potatoes (you can buy frozen, in bag or slice fresh and then microwave for 2-3 minutes until soft)
Cubed firm tofu
Red bell pepper
Sliced mushrooms
Garlic
Peas
Pistachios
Peanuts

Dark leafy greens
Salsa
Olive oil

Herbs/spices

1. In a large skillet, heat to medium heat and place potatoes, tofu, pepper, mushrooms, sliced garlic and peas in the skillet with 1/2 tbsp olive oil. Add 2 tbsp of water and cover for 8-10 minutes, stirring occasionally to prevent sticking).

2. When veggies are slightly brown and soft, add a spoonful or two of salsa and then ~1/8 cup mixed nuts (pistachios and peanuts).
3. Season with your choice of seasonings - a pinch of salt, pepper, turmeric, oregano.

4. Prepare a Tupperware container (if bringing to work for lunch) or shallow dish with a large handful of leafy greens and top with the veggie creation.

Endurance swim set and tofu pistachio stir-fry

What a beautiful meal to fuel my body last night!

For the tofu, spritz your pan on medium heat with olive or sunflower oil. Cube firm tofu and cook until golden brown, tossing lightly occasionally to prevent sticking. Season with turmeric and rosemary and a pinch of salt.

My meal creation also included arugula, mixed greens, red bell pepper, tomatoes, pistachios and brown rice.

To make this your own creation:
Choose your leafy greens
Choose 2-4 types of veggies (or fruit/veggie)
Choose your type of protein ~20 grams (you can have a mix of protein)
Choose your type of whole grain or starch (ex. potatoes, noodles)
Choose your type of nut/seed
Top with your choice of dressing, oil or salsa

 

 

Ironman-focused Endurance set:

1650 warm-up - nice and steady.

150 backstroke - EZ/recovery

Pre-set: 10 x 100's w/ paddles and buoy w/ 10 seconds rest (I did them on 1:35) - 80% effort, focus on reaching and catching the water.

150 backstroke - EZ/recovery

Main set: 5 x 300's broken
(150 @ IM pace, rest 5 seconds. 150 @ half IM pace - the focus is on pacing yourself) w/ 30 sec rest ( I did these on ~4:50)

500 with paddles - breathing every 3 strokes, nice and steady.

50 cool down backstroke

Total: 5000 yards