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BBQ Tofu Burger

 

Shredded tofu burger on a sesame bun.

BBQ Tofu Burger

This is a fantastic recipe whether you're new to tofu or have been enjoying tofu for a while. The tofu is grated and baked. Make sure to use extra-firm tofu for the best texture and results.
Course Main Course
Cuisine Vegan, Vegetarian
Servings 4

Ingredients
  

  • 1 350-400 g block of extra-firm tofu
  • 1 tbsp vegetable oil (e.g. canola oil)
  • 1 tbsp soy sauce
  • 2 tsp chilli powder
  • 1/2 tsp paprika or smoked paprika
  • 1/2 tsp garlic powder
  • 1/2 cup BBQ sauce
  • 1/2 cup water

Instructions
 

  • Preheat oven to 350F. Lightly grease or line a large baking tray.
  • Drain off any excess water from the tofu and pat dry. Use the large side of a cheese grater and grate the tofu into shreds.
  • In a large bowl, combine oil, soy sauce, chilli powder, paprika and garlic powder. Add the shredded tofu and gently mix so that the tofu is all coated.
  • Spread the tofu in an even layer on the prepared pan. Bake for 28-33 minutes until the tofu is browned. Stir the tofu half-way through cooking.
  • Heat the BBQ sauce and water. Stir in the baked tofu. Serve hot on a bun and add your favourite toppings. Or enjoy in tacos or a lettuce wrap.
    [Recipe is a slight modification from ItDoesn'tTakeLikeChicken.com]
Keyword BBQ tofu, tofu, tofu burger

5 Foods to Keep Your Heart Healthy!

Heart healthy foods Feb 20 2017 - Sue L - 1

February is Heart Month! Did you know that 9 out of 10 adults have at least one risk factor for heart disease? The good news is that eating the right foods can keep your heart healthy.

Watch my interview on CTV Your Morning

Whole grains
Barley and oats specifically contain a special type of fibre called beta-glucan. This type of fibre has been shown to lower blood cholesterol which is important since high blood cholesterol is a risk factor for heart disease. The beneficial amount is 3 grams of beta-glucan fibre which is found in 1 cup of cooked barley or 1½ cups of cooked oatmeal.

Try this recipe – Vegetable, Bean & Barley Stuffed Peppers


Nuts

Research shows that eating about 1.5 to 3.5 servings of nuts 5 times or more per week can also lower the bad LDL (low density lipoprotein) cholesterol. All nuts have high proportions of healthy fats – these are called monounsaturated and polyunsaturated fats – and it’s these fats which help to reduce our cholesterol levels. Nuts are packed with nutrition like protein, vitamin E, selenium, folate and even calcium but the calories do add up, so keep in mind that a portion size is about ¼ cup. One easy way to eat more nuts is to eat them as a snack. Or you can easily add nuts to your oatmeal, in your baking recipes or in a stir-fry.


Soy protein

About 20-25 grams of soy protein helps to lower blood cholesterol levels. Plus soy protein is a great vegetarian protein. To get this amount of soy protein, try any one of these options:
– ¾ cup cooked tofu or
– ¾ cup cooked edamame beans or
– 1 cup fortified soy beverage with ¼ cup roasted soy nuts

Fish
Fatty fish such as salmon, rainbow trout, artic char, mackerel and sardines are super sources of heart healthy omega-3 fats. These omega-3 fats can reduce inflammation and blood clotting. Aim to fish at least twice a week. A serving is 75 g of cooked fish or about the size and thickness of your palm.

Try this recipe – Salmon with Peanut Cucumber Relish

Veggies and Fruit
You can’t go wrong eating more fruit and veggies. Fruit and veggies are superstars for fibre, vitamins, minerals and antioxidants which protect us from not just heart disease but other health conditions too such as high blood pressure, cancer and diabetes. As a general rule, try to have 1-2 servings of veggies or fruit at every meal and snack. Or just think of filling half your plate with veggies and fruit at every meal.

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