Monday, February 6, 2017

Recipe: Sriracha-honey-lime Tofu Power Bowl

Getting Back to Eating Clean

Post Superbowl Sunday and we're all probably thinking about getting some more veggies in our diet.
Today I vowed to stop dreaming about nachos and wings and to get back into my meal prep and regular healthy eating.

Photography by Josh Tenn-Yuk courtesy of Canola Eat Well

Luckily, I had the perfect inspiration! I recently attended Canola Connect -  a culinary workshop, held at the beautiful Luxe Appliance Studio , with fellow foodies where we cooked a little and ate a lot! The theme was brunch and the special guest chef is definitely an expert on the matter. Chef Matt Petit of Rock Lobster led the way through the evening.

Photography by Josh Tenn-Yuk courtesy of Canola Eat Well

We tasted a lot of his delicious dishes and truly brunched our hearts out, but when I saw "Matty's Workout Power Bowl" I knew I'd be recreating something similar at home. It was love at first sight, and then - it was love at first bite!

Photography by Josh Tenn-Yuk courtesy of Canola Eat Well

Chef Matt really layered the delicious flavours in this bowl with his dressing and the tofu marinade. He also had baby kale, quinoa, carrots, pea shoots, Crispy Maple Glazed Tofu, avocado, flax seeds and a canola- soy-lime-ginger vinaigrette.

The tofu was fried to a perfect golden brown and the veggies were nice and crunchy. When you took a bite, you got all the taste plus a healthy dose of veggies. For me, that's a perfect combo!

Photography by Josh Tenn-Yuk courtesy of Canola Eat Well

So how did he get that perfect texture on the tofu and all the flavours in his dressing? The secret is Canola oil. He used it to fry, marinate, saute, sear and dress his dishes.

Trust me- if you're not using Canola oil at home, you are seriously missing out. Why?

Canola is:

  • healthy
  • affordable
  • versatile 
  • local/sustainable
  • accessible

Health Benefits

I was surprised to learn that canola is one of the oils with the lowest amount of saturated fat. If you need numbers, I'll share that per 100g, it contains only 7g of saturated fat compared to olive oil's 14g and coconut oil's 87g.

It's high in unsaturated fat (the good kind) and contains vitamin E and vitamin K. It also contains omega 3, an anti-inflammatory which protects us from heart attacks and strokes.

This means if you're getting back on the health-wagon like I am, this is the oil you want to reach for.

The Go-to Oil

Canola is also versatile- It's perfect for frying and can be used a few times. It also is a great oil to take on the flavours of other foods, which means it would be perfect to use for salad dressings, dips and marinades.

Canola is definitely one of my go-to oils now for the long list of benefits but mostly because it's healthy, local and versatile.

Salads and Dressings

Making your own dressing can be fun and it also helps when it comes to keeping the calories and sodium from sneaking up on you.

Chef Matt says he loves healthy options and he's often turning to salads to keep the calories at bay. Tofu has become one of his go-to ingredients.

Photography by Josh Tenn-Yuk courtesy of Canola Eat Well

I like it too, but as a woman, I definitely try to control how much soy I'm consuming. (Many health experts say it's an ingredient women should enjoy in moderation due to some of its effects on female hormones). Once in awhile, I do decide to pick some up from the grocery store and I use it as a meat alternative to get some veggie protein.

You can also use this marinade recipe on a fermented soy product like tempeh which would have a similar taste or you can use it on some lean protein like salmon.

Tip: When I do buy tofu, I, like Chef Matt, always buy the extra firm kind and give it a rinse before using it.
"I find the texture of extra firm tofu is just right to give me something to chew, especially on top of a salad. " Chef Matt Dean Petit 

Today I'm sharing a recipe inspired from Chef Matt Petit's Power Bowl to fuel you through this Meatless Monday.

Like his fresh Workout Power Bowl, this one also has some leafy greens, lots of colour, crunch and a seriously delicious flavour punch with the dressing.

Photography by Josh Tenn-Yuk courtesy of Canola Eat Well

Sriracha-Honey-Lime Tofu Power Bowl

1 tbsp Sriracha
1 1/2 tbsp honey
lime zest
juice of half a lime
Extra Firm Tofu, cubed
Canola oil to fry

1) Heat a non-stick skillet on medium-high heat with canola oil
2) Add the tofu to the pan and let it fry until it is a light golden brown
3) Remove from the heat and pat off excess oil with a paper towel
4) Combine the remaining ingredients and mix with a fork
5) Toss the tofu in the marinade

carrots, shaved or cut into matchsticks
romaine lettuce, chopped
spicy chickpeas
half an avocado, sliced
quinoa (cooked)
pea shoots or cilantro (for added colour, taste and texture)

1) Prepare all the ingredients and arrange them in a bowl, on a platter or in a to-go container

Tip: try to arrange them so all of the ingredients are visible - you eat with your eyes first and colour is huge!

1 tbsp canola oil
1 tsp lime juice
1 tsp soy sauce
a bit of grated ginger
1/4 tsp seasame oil

1) Combine the ingredients and whisk them together
2) Adust the seasoning to taste and serve with your power bowl

Tip: If you are taking this salad to go, keep your dressing in a separate container and combine before eating.

Hope you enjoy prepping this make-ahead healthy meal at home too. Let me know what you're adding to your Power Bowl in the comments below!

Photography by Josh Tenn-Yuk courtesy of Canola Eat Well

Thank you so much to my friends at Canola Eat Well for sponsoring this blog post. As always, all thoughts and opinions are my own. 

1 comment:

  1. Wow. The dish looks much delicious and yummy. Thanks for sharing the recipe for it. I will try to make it at my home. PhD dissertation writing service