Day 3 of the Kickstart

You’re doing a fabulous job! This three-week period is a great opportunity to try new foods and recipes. Tofu is a vegan staple, a wonderful source of protein, and widely available. Try a tofu recipe for lunch or dinner tonight, such as Missing Egg Sandwich or Polenta with Spicy Tofu.

Make this once and eat it for several days!

Recipe of the Day: Tofu Vegetable Hash
Makes 8 1-cup servings

2 russet potatoes, scrubbed and diced
1 tablespoon extra-virgin olive oil
1 large onion, sliced
2 1/2 cups sliced mushrooms
1 pound firm reduced-fat tofu, rinsed and cut into 1/2-inch cubes
1 bunch fresh basil, stemmed and chopped
1/2 cup water, divided
2 tomatoes, diced
2 cups broccoli florets
2 heads baby bok choy, thinly sliced
3 tablespoons reduced-sodium soy sauce
1/4 teaspoon black pepper

Steam potatoes until they are just tender when pierced with a fork. Set aside. Heat oil in a large non-stick skillet, then add onion and mushrooms. Cook over high heat, stirring often, until onion is golden and mushrooms are brown, about 5 minutes. Add tofu, basil, and 1/4 cup water. Cook 3 minutes over high heat, stirring often and adding small amounts of water if needed to prevent sticking. Reduce heat to medium and add tomatoes, broccoli, bok choy, soy sauce, black pepper, and remaining 1/4 cup water. Stir gently to mix, then cover and cook until broccoli is just tender, about 5 minutes. Serve hot.

Per 1-cup serving
Calories: 141
Fat: 4.6 g
Saturated Fat: 0.7 g
Calories from Fat: 29.7%
Cholesterol: 0 mg
Protein: 8.7 g
Carbohydrates: 19.1 g
Sugar: 3.4 g
Fiber: 5.5 g
Sodium: 249 mg
Calcium: 159 mg
Iron: 4.3 mg
Vitamin C: 53.3 mg
Beta Carotene: 3038 mcg
Vitamin E: 1 mg

From Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.