Crispy Tofu - Nutritionist Fiona Waring

We are excited to start working with local, highly regarded nutritionist and writer Fiona Waring. Her esteemed reputation has been earned through multiple qualifications, decades of experience and impressive client testimonials. 

Passionate about her chosen profession, Fiona believes in making nutrition understandable, enjoyable, practical and adaptable to an individuals lifestyle and needs.

As a nutritional therapist, Fiona is also interested in how the environment affects the quality and safety of foods, and what influence these factors have on health and disease." Which ultimately means Fiona and Eversfield Organic are the perfect pairing and we hope you enjoy her recipes with our fresh organic food as much as we do.

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Crispy Tofu in a Soya Sauce, Fresh Garlic, Ginger and Turmeric Marinade

 

Served with a Simple Seasonal Watercress Salad | SERVES 2

So tasty this will make you a tofu convert if you aren't already. This simple marinade will be a go-to meal once you've tried it.

Preparation Time: 10 Minutes (Marinade 1 Hour) | Cooking Time: 5 - 10 Minutes

Ingredients

• 200g Taifun Natural Firm Organic Tofu

Marinade

• 2 tbsp. Tamari Soy Sauce

• 2 tbsp. Pomegranate Vinegar 

• 1 tbsp. Agave Syrup

• 1 tsp. Olive Oil 

• 2 Garlic Cloves, minced 

• 1 tsp. Fresh Ginger, grated

• 1 tbsp. Fresh Tumeric, grated

• 2-3 tbsp. Olive Oil

Salad

• 50g Cherry Tomatoes, quartered

• 50g Watercress

• Bonsan Sweet Mustard Dressing

Method

1. Dry the Tofu: remove packaging and drain off water. Gently wipe tofu with kitchen towel to remove any excess water.

2. Make the marinade: In a bowl combine all the marinade ingredients apart from 2-3 tbsp. of olive oil.

3. Chop up tofu into 1.5cm cubes; Place in a dish and cover with marinade. Chill for 1 hour or overnight.

4. In a large pan on a medium heat add 2-3 tbsp olive oil. Add the marinated tofu (keep the remaining marinade in dish). Fry evenly on each side until golden brown. Then pour the remaining marinade over the tofu and cook for a further 1-2 minutes.

5. Divide the salad into two bowels and place tofu on top.

6. To serve place 1tbsp of Bonsan Sweet Mustard Dressing on the plate for a dipping sauce for tofu.

 

The Nutrition Bit:

Not only is this tasty but it provides a fantastic balance of plant-based protein with the added benefit of seasonal watercress. Watercress is rich in vitamin A (from beta-carotene) and vitamin C, and is a source of folate, calcium, iron and vitamin E. It also contains useful amounts of vitamin K, thiamin, vitamin B6, potassium and iodine and is naturally low in sodium. Due to its high-water content (93%) it is low in calories.

The addition of turmeric is one of my go to foody nutrition favorites. Curcumin is the compound in turmeric that gives it its distinctive yellow colour. Turmeric has a long history of medicinal use in India and throughout Asia dating back over 4000 years. More recently the Western World has started to look at the potential health benefits with over 3000 publications in the last 25 years. Curcumin is thought to help inflammation, help reduce pain and is a potent antioxidant.