RECIPES

RECIPES (presented at 2023 Health Fair)

General Chow’s Tofu

Sauce Ingredients  

1 Tablespoon oil                                

¼ cup onion, minced

2 Tablespoons garlic, minced

2 teaspoons ginger, minced

1 ⅓ cups vegetable broth

¼ cup Braggs Liquid Aminos or low sodium soy sauce

⅓ cup sugar

2 Tablespoons lemon juice

Dash cayenne pepper, or to taste

2 Tablespoons water

2 Tablespoons cornstarch

Tofu 

1 Package (14 ounces) water-packed tofu, firm or extra-firm

¾ cup cornstarch

oil, as needed for frying 

1 bunch of broccoli (optional) 

Steps

Sauce

1. Heat oil in a medium skillet over medium heat.

2. Add onion, garlic, and ginger; cook for about 4 minutes, until onions are softened.

3. Add vegetable broth, soy sauce, sugar, lemon juice, and cayenne pepper; bring to a boil.

1. Mix water with cornstarch in a small bowl; add to boiling sauce. Cook until thickened. 

Tofu

1. Drain excess water from tofu. 

2. Cut tofu into ½-inch cubes and toss with the cornstarch until completely coated.

3. Cover the bottom of the skillet with a generous layer of oil over medium heat.

4. Add tofu to the skillet; fry until browned. Turn tofu and brown the other side. Remove from the pan. 

5. Add broccoli to a hot pan with a couple of tablespoons of water; cook until crisp-tender. 

6. Add tofu and sauce back to the pan; mix well before serving. 

Makes 6 servings

12 g protein per serving

Tips

This sauce is great for dipping. Out of vegetable broth? Make your own broth using this easy formula: 1 Tablespoon Chicken Style Seasoning to 1 Cup of water 

The secret to great Chinese food at home is the sauce! The sauce on this General Chow’s Tofu is perfect-far better than some of those bottle sauces at the grocery store. 

Italian Sausage 

Ingredients

2¼ Cup Vital wheat gluten

½ Cup Nutritional Yeast Flakes

¼ Cup Chickpea Flour

3 Tablespoon McKay’s Chicken seasoning

2 Tablespoons onion powder

1 Tablespoon fennel seeds, optional

2 teaspoons paprika

½ teaspoon chili flakes (optional)

½ teaspoon oregano 

1 teaspoon salt

2¼ cups cool water

6 cloves garlic, pressed or minced

2 Tablespoons olive oil

2 Tablespoons low-sodium soy sauce or Braggs liquid aminos 

Steps

1. Mix all dry ingredients in a large bowl. 

2. In a separate bowl whisk the wet ingredients, including the garlic. 

3. Gently add the wet ingredients to the dry ingredients and stir until it is well combined. If the dough seems dry, slowly add more water until it is a big ball of dough. 

4. Place about ¼-½ cup of dough on a piece of parchment paper and roll it into log form. Wrap the parchment paper in aluminum foil and twist the ends. Continue until all dough is in sausage form. Steam the sausage rolls for 30 minutes. They should still be soft, but will harden during the cooling process. 

These can be used as sausage rolls, or chop them up for sandwiches. There are many ways to use these sausages. 

Makes 10 servings

1 link contains 17 g protein

No Beef About It Burger

Ingredients

3 cups water

1½ cups onion cut in chunks

1 cup nuts, sunflower or sesame seeds

¼ cup Braggs liquid aminos, or commercial soy sauce

2 teaspoons garlic powder

2 teaspoons onion powder

2 cups bulgur wheat

1 teaspoon liquid smoke, optional 

Steps

1. Blend until smooth 1 cup water with ingredients except the wheat. 

2. Pour into a saucepan. 

3. Rinse blender with remaining 2 cups water, add to pan along with wheat. Cover, lightly boil for 20 minutes, stirring every few minutes. If some is stuck on the pan, let it sit for 5 min to soften. 

4. Spread on an oiled cookie sheet. 

5. Bake at 350°for 30 minutes. Stir. Continue baking for 20 minutes or until the burger is moist, crumbled, burger-like texture. May need to continue baking for 10 min. Do not bake until crunchy. Freezes well. 

Ways to Use:

1. SANDWICH FILLING: Stir in mayo, cheese sauce, BBQ sauce, pickle relish

Briefly stir or it may lose burger-like texture. Add raw veggies.

1. Add to hot chili, soups, or chowders. Heat briefly to retain texture.

2. Add to hot gravy, beans, cheese or spaghetti sauce then serve on top of hay stacks, rice, pasta, baked potato.

3. Topping for pizza, spaghetti or in a taco or burrito.

4. Sauté ½ cup finely chopped onion, 2 minced garlic cloves and 1 teaspoon ground cumin with 1 teaspoon oil. Add 1 1⁄2 cups of burger after sautéing vegetables.

   
   

Benefits of Tofu 

Naturally Gluten-free

Low in calories

No cholesterol

High in protein and is a ‘complete’ plant based protein.

Contains all the essential amino acids your body needs.

Benefits of Vital Wheat Gluten 

High in protein

Soy-free

Versatile to cook with

Good source of selenium and iron. 

Benefits of Bulgur Wheat 

High in Fiber

5.2 gram of protein in ⅓ cup

Promotes healthy gut bacteria

Rich in B vitamin 

 Benefits of Nutritional Yeast

Contains nutrients like folate, Vitamin B12,  B6, protein and fiber

Adds a cheesy flavor to foods

May lower cholesterol and help with blood sugar control.