Remain Healthy And Stay Fit With Tofu

The answer to remaining healthy and staying fit? Tofu.One of the most versatile foods, tofu can be found in your salads, starters, entrees, and desserts. With its adaptability to different spices and condiments, tofu can be found in every cuisine.

Along with the various tastes it offers, tofu also provides us with a ton of health benefits like high protein content and low carbs, tofu is truly the perfect food due to its rich composition. Go for these healthy, delicious tofu recipes!

1. Vegan German Cheese Spaetzle

This dish is just as exotic and flavorful as it sounds.A local delicacy from Germany, this dish is similar to the German version of Mac & Cheese. Only a whole lot better! While the traditional recipe only contains cheese and fried onions, we have also added leek and crispy smoked tofu cubes to our vegan German cheese spaetzle

Spaetzle is a kind of soft egg noodles found in southern German cuisnes. Its dough is prepared with eggs, flour, and salt. However, it’s also possible to make a vegan version of this traditional dish.

Ingredients (serving – 2 people)

For the vegan spaetzle:

• 1/2 teaspoon of salt
• 1 3/4 cup of  Healthy Alternatives Wheat Flour
• 1 pinch of black pepper
• 8.11 oz of sparkling water
• 1/2 cup of durum wheat semolina
• 1pinch of curcuma
• 3 tablespoons of soy flour

For the vegan cheese sauce:

• 1 pinch of salt
• 1 pinch of curcuma
• 1 pinch of black pepper, to taste
• 1 heaped cup of unsalted cashews
• 1/4 cup of unsweetened almond or soy milk
• 1.5 teaspoon of mustard
• 1/2 teaspoon of garlic powder
• 1 teaspoon of white wine vinegar


• 2 tablespoons of fresh parsley, chopped
• 1 leek, cut into rings
• 7 oz of smoked tofu, cut into cubes

Instructions :

1.To make the cashew cheese sauce: Place all the ingredients into a food processor and process until the mixture is smooth then set it aside.
2. Start boiling some water in a large pot. Add the salt.
3. In a medium pan, heat one tablespoon of olive oil and stir-fry the tofu cubes until they’re crispy and lightly golden. Set them aside and cook the leaks together with one tablespoon of water for about 5 minutes in the same pan.
4. Combine all ingredients in a medium bowl and stir well with a wooden spoon (the dough should be quite soft).
5. Fill the spaetzle dough into a potato ricer and press it into the boiling water (don’t put it into the hot water, just let the dough drop into the water and take it out). The spaetzle will be ready when it rises to the surface (which would take about 2-3 minutes). Skim and set it aside.
6. In a large pan heat the cashew cheese sauce, add the leeks, the tofu and gently stir in the spaetzle. Season with salt and pepper and sprinkle some fresh parsley on top.

Congratulations on making your Vegan German Cheese Spaetzle! Get your ingredients from Nature’s Basket to get quality taste on this classic dish right here –

2. Pan-Seared Tandoori Tofu

Looking for a quick and delicious home-made meal? This tofu based recipe takes just 10 minutes to make from prep to plate. Savor the pan-seared tofu flavour with some tandoori spices. It’s a great meat-free, vegetarian and vegan protein option! This is a perfect option for a quick weeknight dinner that looks every bit as delicious as it tastes.

This pan-seared tandoori tofu is the perfect match with Indian spiced lentils, as their flavors blend in perfectly together. It is essential to use extra firm tofu and have the pan heated on high before cooking. The only requirement is to coat one side of the tofu in the tandoori spice mix and to sear it face down on the hot pan.


• 1 block extra firm tofu, sliced into 1 cm slices
• Oil of choice

For the tandoori spice mix:

• 1 Tbsp. of Healthy Alternatives turmeric
• 1 Tbsp. of red pepper flakes (optional)
• 1 Tbsp. of sea salt (adjust to taste)
• 1 Tbsp. of cayenne pepper
• 1 Tsp. of Healthy Alternatives cumin
• 1 Tbsp. of smoked paprika (optional but gives a delicious smokey flavour)
• 1 Tbsp.of  black pepper


1.Coat a large frying pan with oil on a high flame.
2. In a small mixing bowl, add the spice mixture.
3. Dip one side of the sliced tofu in the spice mixture and place tofu face down on the hot pan. Keep tofu face down for 2-3 minutes before flipping and cooking on the other side for 2 minutes
4. Remove and serve immediately or allow to cool.

3. Thai Red Coconut Curry Tofu

It’s hard to find the time to take that extrinsic backpacking journey around Thailand. Well, do not worry. You can get a true Thai adventure in the luxury of your own kitchen. Thai is a unique cuisine. It’s filled with bold, vibrant flavours that are unlike anything else.

This Thai coconut curry tofu is spicy, sweet, salty, and bursting with aromatic spices. It can be made healthier by the use of light coconut milk, and a side of sprouted brown rice.

Ingredients (serves 4):

• 1 can of light coconut milk
• 1 cup of sprouted brown rice (uncooked)
• 1-2 tbsp of red curry paste
• 1 tbsp of maple syrup
• 1 tbsp of soy sauce
• 1 tsp of paprika
• 1 pack of organic tofu
• 1 handful of  fresh cilantro, chopped
• 2-3 tbsp of avocado oil (or any other high cooking temperature oil)
• Juice of ½ a lime


1.Cook the rice according to package directions.
2. In a large saucepan, heat your avocado oil on medium-high heat.
3. Drain all the water from your tofu, chop into cubes, and add your tofu to the pan on medium-high heat. Cook the tofu for 3-4 minutes on each side, until they are golden brown. Make sure the pan is large enough, or cook the tofu in 2 batches.
4. In a separate saucepan, on medium heat, add your curry paste and a can of coconut milk and stir together until absorbed. Increase the heat to medium-high and let it reduce, for about 5 minutes. (The sauce will begin to bubble and thicken.)
5.  Reduce to low heat, and add soy sauce, maple syrup, lime, and paprika. Mix until absorbed.
6. Add the cooked tofu to the pan with the curry sauce, on medium heat, and stir together until the tofu is well coated in the sauce.
7. Serve over some brown rice with chopped cilantro on top.

4. Sweet Potato and Kale Green Curry With Tofu

With the rains in full swing, we all deserve a little extra sunshine.This quick recipe can add the sunshine right back onto your plate with its exquisite appeal. The spice from the green curry paste and the nutritious kale provide a healthier, hearty family meal.

Ingredients (serves 4-6):

• 2 tbsp of green curry paste (more to taste)
• 1/2 large red onion, chopped coarsely
•  2 cans of coconut milk
• 4 cups of washed baby kale
• 1 medium orange yam, peeled and cubed
• 1 tbsp of natural sugar
• 1 400 gram package firm plain tofu, rinsed and cubed
• 2 tbsp of soy sauce
• 3 tbsp of cooking oil (grapeseed or sunflower is great)
• 1 cup sliced snow peas

To garnish:

• fresh cilantro
• sambal oelek (spicy chili paste)
• black sesame seeds
• sesame oil


1.First, heat the oil in a large wok and add the cubed tofu and sprinkle some salt on top.
2. Cook until crispy on the outside, for about 10 minutes, stirring frequently to cook evenly. Remove from the pan and set aside.
3. In the same wok, heat another tablespoon of oil. Add the red onion and chopped yam, and cook for 3-4 minutes.
4. Add the sugar, coconut milk, green curry paste, and soy sauce and cook for 10 minutes on medium heat until the yam has softened.
5. Add the sliced snow peas and baby kale and cook until the greens are bright green. Stir in the cooked tofu.
6. Serve hot garnished with fresh cilantro, sambal oelek, black sesame seeds, and sesame oil.

5. BBQ Avocado and Smoked Tofu Toast 

If this scrumptious toast isn’t in your weekly routine, it definitely will be now. This delicious BBQ Avocado and Smoked Tofu Toast gives you just the right amount of nutrition you need for your day. The avocado is a healthy source of fats while the tofu adds tons of protein to your diet.

This toast is also a quick and easy appetizer to whip up when you have unexpected guests at home.Afterall, the smokey BBQ flavour certainly makes this dish a mouth-watering treat for everyone.


• Smoked paprika powder
• Soy sauce
• Sliced zucchini
• Garlic powder
• Bread
• Sliced smoked tofu
• BBQ Sauce
• Avocado
• Hummus
• Flaked almonds


1.Cut the tofu and the zucchini into equal size slices (roughly 0.5 cm thick).
2. Add them to a bowl and pour some soy sauce into it, add smoked paprika powder and garlic powder and mix.
3. Pour oil into a pan, fry the zucchini and tofu and pour the marinade over it so it soaks up all the flavours.
4. Take a separate pan, heat up some oil again and add almond flakes and some salt. Carefully toast until they get a nice brown colour. Stir all the time on medium heat.
5. Now remove the seeds and slice up the avocado.
6. Spread some hummus on your sandwich and start placing this in order: Add the avocado, the smoked tofu and then the zucchini and repeat the process.
7. Lastly, drizzle some BBQ sauce on it and garnish by sprinkling the toasted almond flakes on top.

Add a fresh spin to your weekly diet with these DIY Healthy salads. Get the freshest ingredients from the nearest Nature’s Basket or click here

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