By Julia Howard MPH, RHN, Run Coach

Tofu & Veggie Stir Fry

Me: I wish I could eat more plant-based.

Also me: I hate tofu. There must be a way around this tofu thing. 

……………………………….

When I wanted to incorporate more plant-based proteins into my diet, I started easy with cans of beans. I liked the texture of beans and the slight starchy sweetness that melds well with other flavours.

But, I couldn’t get my head around tofu. The gelatinous texture, the watery bland taste. Ewww.

Still, I wanted more protein in my diet. And more variety. There’s gotta be a way around this besides vegan protein smoothies. I like to chew my food.

Then I discovered that marinades and crusts are keys for me to like tofu. Squeezing out excess water from the tofu once chopped into cubes is also key during the prep stage.

How Fast Can You Make Supper?

Here’s an example of a weeknight meal that takes 45 minutes to make and incorporates tofu in a way that will make you say “Hurray! Weeknight suppers!”

Wow, yeah, I know.

Just make sure to start cooking the brown rice first as it usually takes a full 45 minutes. Prep the tofu first as well. 

This meal uses a jar of San-J Thai Peanut Sauce, a thick sauce with concentrated flavours that’s a little high in salt so I added 2 cups of water to it when I stir fried the veggies. You may even be able to add more water as it was still pretty flavourful.

Here’s what you’ll need.

Ingredients

  • 2 cups short grain brown rice
  • 1 jar San-J Thai Peanut Sauce (gluten-free) 
  • 2 tbsp sesame oil
  • 1 package (350g) extra firm tofu (e.g., Sunrise)
  • 4 purple shallots, chopped (or 1 regular yellow onion)
  • 4 cloves garlic, sliced
  • 2 cups water for stir frying veggies
  • 1/2 purple cabbage, cored and chopped
  • 1 bunch bok choy, cored and chopped
  • 1 red pepper, sliced
  • 1 yellow pepper, sliced

Directions

Start by cooking the brown rice in water in a large pot. 

Next, open the tofu package, drain the water from the block of tofu and chop tofu into bite sized cubes. Place cubes on a large plate and squeeze excess liquid from tofu by covering cubes with a layer of paper towel and laying another large plate on top. Leave the plate on top for 5 to 10 minutes. 

Squeeze excess water out of tofu pieces by laying paper towel and a plate on top.

Next, preheat a large wok or pan on medium-high heat with 2 tablespoons of sesame oil. While the stove is preheating, peel and slice the onions and garlic. Stir fry garlic and onions in oil until fragrant.

Add tofu to the pan and stir fry along with the garlic and onion until the tofu has just a hint of golden brown.

Next, add 2 tablespoons of sauce and continue to stir fry until a slight crust forms on tofu. Remove tofu, onions, and garlic from pan/wok and place on a plate before moving on to the veggies.

Tofu getting a nice little crust.

Place empty pan/wok back on stove on medium-high heat. Chop the remaining veggies.

Look! Someone already made you a sauce. Nice. Make sure to add water.

Add 2 cups of water, cabbage, bok choy, and peppers along with remaining sauce to the wok/pan. Stir fry the veggies until cooked but still a bit crunchy. 

Whoa. Pretty.

Remove the rice from heat. Spoon rice, veggies, and tofu onto a bowl or plate. 

Enjoy!

~Julia

If you’re interested in incorporating more plant-based proteins into your meals, get in touch!

Julia Howard - Nutritionist

I’m 35 and I started at JKC in November of 2019. I was coming off the win of the Royal St. John’s Regatta in 2019, and our crew was chomping at the bit to be stronger and faster for 2020. The reputation of JKC leached into our group and away we went! Unfortunately the regatta was cancelled due to COVID-19, but I just loved JKC so much I stuck around. JKC is different from other gyms because the level of experience the team has is unparalleled. Jon, Thomas and Craig all mesh well together and mentor me in a way that I know they love what they do and are genuinely excited to guide me towards my goals (and beyond). I really enjoy the atmosphere, the sense of community and all the positive vibes that I experience in every session. There’s never a time I don’t want to go because I’m motivated by the team’s coaching style and I get results.

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

JKC is different from other gyms/fitness regimes I have tried in the past because of my level of comfort with the facility and other JKC clients and the amount of knowledge both Jon and Thomas demonstrate through personal attention to form, core development and overall strength is outstanding. JKC is by far the best training hands on attention that I’ve experienced period and I have experienced many over a lifetime of activity and playing various sports. The facility has everything you require plus, as you will learn there are many ways to use every piece of equipment and Jon and Thomas are very creative! There are many age groups and professions who attend this gym from elite athlete’s to the rest of us and the casual but focused atmosphere in the gym makes each visit interesting, friendly and challenging at all levels.

I started at JKC in January of 2014 and I’m 67 years old. When I had my Initial Assessment, I knew – almost immediately – that Jon knew what he was doing and what he was talking about. I was overweight, out of shape, and in serious need of someone, like Jon, who could get me back on a fitness/conditioning routine that suited me, my age, my less than acceptable physical condition, my sometimes intermittent RA, and my need for a structured, consistent and yet flexible training and conditioning program that would work for me.

Fundamentally, if I made a choice at all with respect to JKC – it was to continue to come back each week. I have not been in a lot of gyms. To be honest, they used to intimidate me. What makes JKC different is their approach to each and every one of their clients. Jon and Thomas – and now Craig – tailor each training regime to the particular needs of each client. That ensures that the training regime will suit each client upon the start of training and changes as the client improves. It adjusts for any physical setbacks such as injuries and it adjusts for success. It is just that simple.

It is also the consistent encouragement that comes from Jon, Thomas and Craig. That voice that comes to you while you are in the middle of a particularly difficult set – rear-foot elevated split squats comes to mind immediately – that says “good job” or “keep it up” or “just a couple more reps.” To know, in that moment, that you are not alone and the trainer is paying attention to what you are doing. That is priceless for me.

sumo deadlift

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

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