Plant Power

Plant Power

Protein is the hidden superpower in an array of plant-based foods.

Plant-based eating emphasizes meals where meat is not the main attraction, and goes well beyond salads and veggie burgers. Along with fruits and vegetables, plant-based foods put the focus on whole grains, legumes, nuts and seeds. It may be surprising to learn that plant-based dishes can be a powerful source of protein —especially when the ingredients include beans, quinoa or tofu — in addition to fiber, antioxidants, vitamins and minerals. And who couldn’t use more vegetables in their diet? Whether you’re trying to reduce the amount of meat in your diet, exploring the “flexitarian” style of eating, or enthusiastically vegan, give these flavorful, protein-rich recipes a try!

Jerk Tofu with Pineapple

Servings: 4; Prep time: 1 hour (pictured above)

Ingredients

  • 1 pound extra firm tofu, pressed to remove water and cut into 1- to 2-inch cubes

  • 1 pound fresh pineapple, cut into 1- to 2-inchcubes

  • 1⁄2 cup diced red pepper

    Jerk Sauce

  • 1⁄4 cup fresh lime juice

  • 2 tablespoons red wine vinegar

  • 2 tablespoons tamari

  • 1 tablespoon brown sugar

  • 1 tablespoon hot sauce or habañero sauce

  • 2 tablespoon fresh chives, minced (reserve 1 tablespoon for garnish)

  • 1 tablespoon dried thyme

  • 1 tablespoon Dijon mustard

  • 1 teaspoon ground allspice

  • Pinch of salt and pepper

Marinated tofu soaks in the full-flavored sauce and pairs wonderfully with the sweet, baked pineapple. Each serving gives you 10 grams of protein.

DirectioNS

To press tofu: Wrap it in a clean, lint-free towel or place it between two plates ,then add a 2 to 3 pound weight on top (a cookbook works well) and let it sit for 15 minutes or more to remove excess water.

  1. In a medium-sized mixing bowl, combine the jerk sauce ingredients. Reserve 4 tablespoons of the sauce for dressing the tofu when cooked.

  2. Marinate the pressed, cubed tofu in the jerk sauce for 30 to 60 minutes or overnight.

  3. Preheat the oven to 350°F.

  4. Place the tofu and marinade onto an oiled sheet pan and bake for 20 minutes; then gently stir or flip the tofu and bake for another 15 to 20 minutes until thetofu is firm and the sauce is absorbed. On a separate oiled sheet pan, bake the pineapple cubes for 20 to 25 minutes until they just start to brown.

  5. Toss the pineapple and tofu together. Drizzle with the remaining 4 tablespoons of jerk sauce and garnish with chives and diced red pepper. Serve over a bed of greens, crisp lettuce or rice noodles.