Sweet and sour turmeric tofu

Healthy eating doesn't need to be synonymous with steamed broccoli or sad salads…it can actually be the opposite!

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Combining wholefoods to maximise the absorption of phytochemicals, vitamins and antioxidants is what makes a meal healthy, not just having some vegetables and nothing else.

This turmeric sweet and sour tofu is easily one of my favourite recipes – very easy to make and delicious… you won't miss ordering a sweet and sour dish from your usual takeaway!

Turmeric is a powerful antioxidant which could be protective of the cardiovascular system, anti-inflammatory and supportive of brain health. Black pepper and coconut oil increase the absorption of curcumin in turmeric, so you can make the most of its properties!

Raw honey is another great food: packed with antioxidants and enzymes, it can help counter oxidative stress and restore cellular antioxidants' defence system. Raw honey can also have nootropic activity, such as memory-enhancing effects.

I have added broccoli for fibre, vitamins (C and K), phytonutrients and more antioxidants.

Adding fibre to a dish is key to lowering the meal's glycemic index and keeping the gut microbiota healthy. Certain strains of bacteria inhabit our gut ferment fibre and produce short chain fatty acids (SCFA), compounds which impact neurotransmitter production and metabolism regulation.

Broccoli is part of the brassica family, which can help with liver detoxification processes by being rich in sulphur compounds.

I have decorated the dish with sesame seeds, one of the best sources of vegan calcium and iron. Sesame seeds are also rich in magnesium and lignans, a kind of phytonutrients that have antimicrobial, antioxidant and oestrogenic properties.

You can easily swap the tofu with chicken or prawns and experiment with different vegetables… peppers, and bok-choi – variations can be endless!

Cooking time: 30 minutes

Ingredients:

  • 3 tbsp of raw honey
  • 1 tbsp of black pepper
  • salt to taste
  • 2 tbsp of flour (any kind)
  • 2 tbsp of turmeric
  • 250g of diced firm tofu
  • 1 tbsp of coconut oil
  • 1 crushed garlic clove
  • 1 ½ broccoli but into pieces
  • 2 tbsp of rice vinegar
  • a good sprinkle of sesame seeds

Method:

In a cup mix ¼ of lukewarm water, 3 tbsp of raw honey and 1 tbsp of black pepper.

Dice the tofu in 1cm cubes and mix in a bowl the flour, turmeric and a little bit of salt. Toss the tofu in and cover evenly.

In a wok, warm the coconut oil and a crushed garlic clove on low heat. Once the oil is melted and infused with the garlic, add the tofu and turn to medium heat. 

Cook the tofu for three minutes per side, add the broccoli and the honey/pepper mix on low heat. Cover and let it cook for 10 minutes, making sure the tofu is not burning or sticking to the pan. If this is happening, add a little lukewarm water.

Check if the tofu is fully cooked and broccoli are cooked but still crunchy, stir in 2 tbsp of rice vinegar and a good sprinkle of sesame seeds.

Serve with steamed rice or extra steamed vegetables and enjoy!

The views expressed in this article are those of the author. All articles published on Nutritionist Resource are reviewed by our editorial team.

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London, Greater London, W1G 7HY
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Written by Lucia Stansbie, Registered Nutritional Therapist, Dip CNM, mBANT, mCNHC
London, Greater London, W1G 7HY

Lucia Stansbie, BANT registered Nutritional Therapist founder of Food Power Nutrition

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