Hemp-Crusted Tofu Nuggets

Sadly, the latest release of the Dietary Guidelines for Americans is not going to tell you to eat less meat. I, on the other hand, am less worried about profits in the meat industry than I am about a collapsing climate and the brutal reality that at current consumption rates, our children will be facing food and water shortages in the alarmingly near future. So, let me take it from here, America: let’s think about eating a little less meat!

I already try to work a lot of meatless meals into my routine, but following the politics around these guidelines has gotten me riled up and feeling motivated to put more effort into to upping my diet’s sustainability factor. Which brings us to today’s recipe: when it comes to planet-friendly eating, these nuggets are gold.

I happen to love tofu. If you don’t, believe me, I get it. It’s not a mandatory ingredient for plant-based eating, but if you just haven’t developed a taste for it yet, maybe it’s time to give this powerful protein a chance.

Today’s recipe features a crispy coating that commemorates our environmentally friendly efforts with the superstar sustainable wonder crop: hemp! Hemp is a resilient, fast-growing crop that doesn’t require much land or water. It’s also a source of complete protein and healthy omega-3 fats, and its seeds happen to be the perfect toasty/nutty ingredient to mix together with cornstarch for a simple crunchy (gluten free) breading for your tofu nuggets.

Hot out of the saute pan, these tofu fingers are addictive. The breading is neutrally seasoned, so they pair equally well with the full spectrum of dipping sauces. My choice? Hot honey mustard. It’s a 3-ingredient, 30-second recipe (ie. an instant classic).

Hemp-Crusted Tofu Nuggets

Through the lens of crispy tofu, I hope I was able to share a few nuggets of inspiration to look at the big picture and consider sustainability when feeding ourselves. It’s not always easy, but our choices matter. If you’re interested in more practical tips for sustainable eating, let me know in the comments – I’m hoping to make time to write another post on this topic soon.

Finally, if the disappointing results of the Dietary Guidelines have gotten you riled up too, let me share this way to take action: help set things straight and call the document what it really is: “Food Policy Guidelines for America.” Dr. David Katz has set up a petition on change.org calling upon the USDA and HHS to clarify that the Guidelines are not intended as expert dietary health guidance, but rather, as Katz puts it, “what politicians think should be done with the best, expert advice in an effort to balance public health against corporate profits.” Right now it has about 75% of the signatures needed, so it needs your support!

Hemp-Crusted Tofu Nuggets

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Yield: 8 nuggets

Hemp-Crusted Tofu Nuggets

For the Tofu:
1 14-16 oz. block tofu
1 egg
2 tsp. soy sauce
1/3 cup cornstarch
1/4 cup hemp seeds
1 pinch salt + pepper
oil to saute
For the Hot Honey Mustard:
1-2 tsp. your favorite hot sauce
1 Tbsp. honey or maple syrup
2 Tbsp. grainy mustard

Press the tofu by placing it between two plates with a heavy object on top to drain excess liquid. Prepare two shallow bowls for breading stations: in the first, whisk together the egg and soy sauce; in the second, combine the hemp seeds, cornstarch and salt/pepper.

After the tofu has pressed for 10 minutes, slice it into 8 equal planks and heat a tablespoon or two of oil a large skillet over medium-high heat. Coat each tofu nugget with the egg wash, dredge in the hemp seed breading, and add to the skillet to pan fry. Cook the tofu in batches if needed to avoid crowding the pan, and when both sides are golden brown, transfer the nuggets to a plate lined with a paper towel.

Serve with your favorite dipping sauce (for hot honey mustard: combine hot sauce, honey and mustard... enjoy!)

https://flavorrd.com/2016/01/hemp-crusted-tofu-nuggets/

Blueberry Cocoa Hemp Smoothie

Hungry for more hemp? Chill out with my favorite Blueberry Cocoa Hemp Smoothie!

Sweet Chili Baked Tofu

Need a go-to tofu? This is mine: Sweet Chili Baked Tofu, even simpler than today’s recipe and its versatility makes it an excellent meal prep item.

[Instant Pot] Everyday Lentil & Spinach Dal

These days I do most of my recipe-clipping on Pinterest, but I still have a recipe folder on my browser’s bookmarks bar dating back from the days before ‘pinning’ was a household term (shocking, I know). There’s a smattering of links from all corners of the web, but the heart of the collection is a sub-folder marked “Tried and True,” which holds those special recipes that I’ve come back to again and again… the keepers, if you will! Along with the formula behind killer pumpkin garlic knots and the original source inspiring my favorite chili (which has been tweaked and perfected and eventually taken over as Grant’s kitchen specialty), this folder is also home to an unassuming yellow dal bookmarked from Smitten Kitchen. I made this recipe for the first time in college, just starting to dip my toes into Indian cooking, and I can’t even tell you how many times I’ve served it up since then!

This dish has been a dinner staple in my house for a lot of reasons. For one, the recipe is really straightforward, easy enough to commit to memory. It’s also super inexpensive. I do my best to cook with economy and grace, and these tasty lentils make it easy: all of the budget-friendly benefits of dried beans, but with no soaking needed. It’s a hearty vegetarian (easily vegan) source of protein – about 14 grams per serving, before the yogurt garnish. And those healthy legumes are filled out with plenty of vegetables and nutritious spices. I’ve been putting more focus on anti-inflammatory foods in my diet lately, and the turmeric, cumin, coriander, cayenne and garlic in this recipe all offer functional health benefits to reduce inflammation in the body. This is definitely an example of getting your flavor from real food, and this enticing combination is so nutritious that it’s practically medicinal!

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MyPlate Bake #2: Sriracha BBQ Tofu

The MyPlate Bake: Sriracha BBQ Tofu
Ready for take two? In case you missed it last week, this is the second installation of flavorRD’s special feature for National Nutrition Month. Every week in March, we’re biting into a healthy lifestyle with a new balanced recipe inspired by USDA’s MyPlate: the idea is that 1/4 protein + 1/4 carbs + 1/2 veggies = healthy dinnertime success made easy, all on a single sheet pan. This time around, we’re catering to the plant-powered people out there! Whether you’re vegetarian, vegan, or just trying to work in some Meatless Mondays, this spicy sweet garlicky goodness is a full-flavored way to power up your weeknight dinner table.

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[Instant Pot] Vegan Caribbean Coconut Curry

Had a hard week? You need an easy weeknight dinner. Fortunately for us, this one is packed with nutrient dense vegetables and layers of slow-cooked flavors… without the slow-cooking. The veggies all cook quickly, so there’s no advance planning needed. Just a little therapeutic chopping and simmering while you decompress from the challenges of the day, and you can have this wholesome vegan dinner on the table in no time.

If you’re a seasoned Caribbean foodie, please note that I’m not claiming any authenticity. When I dreamed up this stew, I was going for a hearty foundation of powerful plant foods, tempered with tropical coconut milk and some warm spices as my simplified allusion to Jamaican jerk-style seasoning. Authentic cuisine? Not exactly. Super satisfying healthy dinner? Most definitely!

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Sweet Chili Tofu Salad

Some people start the day with a crossword puzzle, but my morning mental exercise regimen is a little more practical. It involves staring into the fridge, jumbling together edible odds and ends to fill a lunchbox balanced enough to sustain myself through a day at the office. I’m usually pretty good at this game, so that’s my excuse for not being super organized with meal planning. But the day that I struggled to find a better “protein” than a bag of Trader Joe’s peanut butter pretzels… I knew it was time to get serious.

Last weekend I made a very minimal investment of time and efforts, which yielded big lunchtime results. It started with an idea to attempt a copycat recipe for the sweet chili tofu cubes stocked at the Whole Foods salad bar. For a time I used to live in an apartment right across the street from Whole Foods, and since this was during my busy grad student years, I built a pretty strong affinity for some of their healthy convenience foods. That salad bar saved me for dinner many nights, and those sweet, chewy tofu cubes were always a welcome addition to my leafy greens.

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Black Bean Crunch Patties

This healthy and quick summer meal happened last weekend after pressure-cooking a pot of black beans to stock my freezer. Black beans are the standard legume in my house; we eat them alllll the time, mostly in Mexican and Cuban-style dishes. But as I scooped the magical fruits into plastic bags flattened for efficient storage, lacking any dinner plans, I decided to set a bowl aside to get out of the rut and try something different.

I’ve been in the mood for Mediterranean food lately, and it’s been forever since I’ve had a good falafel, which in my house we refer to as “crunch patties” in honor of the classic episode of The Simpsons. And they’re perfect for light summer dining, so why not mix things up with some black beans?

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[Instant Pot] Tamale Party!

Cinco de Mayo is coming up – and while I don’t exactly have a vested interest in commemorating the military victories of our neighbors to the south, I will take any excuse to appreciate delicious Mexican food.

A while back, I read about a technique for pressure cooking tamales, and it caught my attention. It seemed like a fun/different way to take advantage of the pressure cooker, and I had been waiting for a reason to try it out.

Basically… excuse to eat Mexican food + excuse to play with Instant Pot = TAMALE PARTY, AMIGOS.

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Curried Chickpea Wraps

Last week I cooked up a big batch of chickpeas with intentions of hummus, but accidentally under-cooked them a little. They were tender enough to eat, but weren’t quite able to blend into a smooth puree, so I bagged them in the freezer for later use (in case you’ve never tried, this is a great way to store cooked beans – the texture doesn’t suffer at all from freezing/thawing).

When I rediscovered them while foraging my fridge for lunch on Saturday, I had visions of chana masala… but I needed something a little more casual. I don’t currently have a favorite recipe for the classic north Indian chickpea curry*, and at the time I wasn’t interested in dropping everything to find one. I just wanted the essence of the dish – spicy garbanzos – in a quick and simplified way. If I could also find a quick and simple substitute for the experience of an accompanying naan… that would seal the deal.

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Masala Eggs with Spicy Kale

I know a lot of health foodies who hard-boil eggs in bulk… Even the manliest of athletes can embrace this cooking habit. Is this a part of your Weekly Food Prep? It was never a routine of mine, but after trying a few small batches, I’m finding them really handy. I rely heavily on eggs for at-home lunches, and my new hard-boiled stash has allowed so much more variety beyond my usual scramble.

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Bean & Slaw Tostadas

Quick dinner! This is one of my favorite deceptively simple dishes that ends up tasting greater than the sum of its various nutrient-dense parts. Crunchy fresh vegetables pair with a spicy saute of beans – my favorite type for this dish is the dark red kidney bean, which I cook with minced onion and peppers, until they have crisp exteriors and creamy middles (yum!)

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