Miso soup is delicious and healthy and this version is really spicy - with the seared tofu it makes a great lunch. Miso is a protein-rich fermented soybean paste. It is rich in essential minerals and a good source of various B vitamins, vitamin E, K and folic acid. As a fermented food, miso provides the gut with beneficial bacteria that help us to stay healthy.
Place all the paste ingredients into a food processor and blend. Set aside.
Press out as much moisture as possible. Cut into cubes. In a large pot, heat the oil and start frying the tofu until it has browned. Add 1/4 of the paste, stir and cook for a further 2 minutes. Remove from the pan and set aside.
To the same pan add the shitake mushrooms and a tablespoon of the paste and stir fry until golden brown.
Add the stock and milk and bring to the boil - reduce the heat and simmer. Put the remaining paste into the saucepan and stir to thoroughly combined.
Place cooked noodles into the soup together with the cooked tofu, stir and cook for a further 2 minutes.
This has the same vegetables as the recipe for coleslaw but without the mayonnaise. Instead it has a hot and spicy dressing which makes this salad light and refreshing.
Cabbage contains powerful anti-cancer compounds known as glucosinates. Studies demonstrate more anti-cancer activity with the cabbage family than any other vegetable and therefore this is a good reason to include them as often as possible in your diet.
Buddha Bowl with Peanut Tofu and Tahini Turmeric Dressing
The tofu in this dish is marinated in a peanut sauce and then baked - which makes it really delicious. The buddha bowl is then made up of steamed broccoli, roasted sweet potatoes, spinach, red cabbage, avocado, and roasted red peppers - but you can add whatever veg is to hand or your favourite vegetables. I've then added a tahini and turmeric dressing which is full of flavour and also protein.
Make the peanut sauce by placing all the ingredients into a blender and blend until smooth.
Place the cubed tofu into a bowl and pour over the peanut sauce and ensure that it is all covered by the sauce.
Place the tofu on a oiled baking sheet. Add extra sauce to each tofu cube. Put into oven on 180C for 25 minutes. Then remove from the oven and set aside.
Place the sweet potato and a baking sheet and drizzle over olive oil and season. Bake for 20-25 minutes or until soft.
Place the red pepper on a baking sheet and drizzle with olive oil. Bake for 10 minutes.
To make the tahini turmeric sauce, combine all the ingredients into a blender and blend until smooth.
In a large bowl, place at the bottom 100g of fresh spinach and then add on top in layers the tofu, steamed broccoli, chopped avocado, shredded cabbage, red pepper, and sweet potato. Serve with the sauce.
Place the cubed tofu into a oiled baking dish and put into oven on 180C for 20 minutes or until starting to brown.
Put the rice into a saucepan and add water. Place on heat and bring to the boil. Simmer for 25 mins or until soft. Drain and set aside.
In a separate bowl mix together the sauce ingredients. When the tofu is cooked, remove from the oven and then scoop it into the sauce bowl. Allow to marinate for 10 minutes
Scoop the marinated tofu from the bowl and place in a large frying pan with 2 tablespoons of the sauce. Place on heat and cook for 10 minutes. Then add the onion and garlic and continue yo cook for another 5 minutes before pouring in the remaining sauce.
Then add the carrots and peas, followed by the rice. Mix well and cook for a further 5 mins. Then serve. Garnish with some toasted cashew nuts and coriander.