Tag Archives: quick

5-Spice Tofu with Soba Noodles Mushroom and Sugar Snap Pea Stir Fry

The Asian Diet has shown significant low amounts of Breast Cancer which is the leading cancer found in women. Studies have shown that replacing soy with animal products help reduce your risks of cancer as long as you eat less then 5 servings a day of soy.

As a Mother of two little girls it is very interesting to me to find in a study that if you starting consuming Soy as a Child you had a greater chance of fighting breast cancer than starting to consume soy later in life. Mushrooms also play a part in the diet, studies of Asian women who ate a diet of at least 15 mushrooms a month had significant lower amounts of breast cancer.

All of this information can be found at Nurtitionfact.org video which credits the exact studies that were performed "Why do Asian Women Have Less Breast Cancer"

As a Chef I love Buckwheat Soba Noodles they cook in under 5 minutes, they have great texture and color to your plate. Nutritionally they are wonderful, they are vegan and made with Whole Wheat, Buckwheat Flour and Yam with 11g of protein and 3g of fiber for one 1/2 bundle portion.

I love this dish for a quick under 20 minute weeknight dinner and you can switch with your favorite sauces and vegetables to make it your own.

Serves 4
For Tofu
1 package of firm tofu, drained and placed into between paper towels with something heavy on top to press out liquid. I do this for a few hours but even just 10 minutes will help remove liquid.
1/2 cup of corn starch
1 tsp of salt
2 tsp of Chinese 5-spice
2 Tablespoons of EVOO

For Stir-Fry
1 cup of sliced mushrooms
1 cup of sugar snap peas
1 cup of broccoli florets
green onion for garnish
1/4 cup of soy sauce, separated
1 tablespoon of black bean sauce
1 bunch of soba buckwheat noodles


Slice tofu into chunks. On a plate combine corn starch, salt and Chinese 5-Spice. Toss tofu into corn starch mixture. In a large non-stick or cast-iron skillet on medium-high heat add Extra Virgin Olive Oil. Once hot sear tofu until crispy on two sides about 2 minutes per side. Place on paper towel.

Boil soba noodles as directed on package and add 2 tablespoons of soy sauce to water takes about 5 minutes to cook noodles. Drain noodles and reserve water if needed for stir fry.

In same skillet as tofu add mushrooms and saute on medium-high heat for 5 minutes add one more tablespoon of EVOO if needed. Add sugar snap peas and broccoli and saute for another 3 minutes. Add noodles, black bean sauce, remaining 2 tablespoons of soy sauce and add reserved water from noodles if needed to become saucey. Saute for an additional 2 minutes. Top with tofu and green onions and enjoy.




Corn, Tomato and Avocado Plant-Based “Ceviche”

As the temperatures heat up this plant-based “Ceviche” is perfect to help cool off your evening. Featured at my last Food & Wine Pairing with Monticello Vineyards we paired this with their 2014 Oak Knoll Chardonnay.

Serves 4

1 lb of heirloom tomatoes
3 cobs of summer corn
1 ripe avocado, diced
1 small can of hearts of palm, drained and chop into 1/2 inch circles
zest and juice of two lemons
3 tablespoons of We Olive Lemon Olive Oil
1/2 bunch of minced chives
salt for seasoning
Plantain Chips

Dice tomatoes and place in a strainer over bowl or draining into sink. Salt tomatoes generously, this helps remove the liquid from tomatoes and most of the salt stays within the liquid. Let drain for at least a half an hour. Place all three cobs of corn in husks unopened in microwave for 12 minutes.
While hot with an oven mitten slice off the bottom of the cob up to 1 inch above the nub.
Push through the cob through the husk and cob will come out without stings. Slice kernel off of cob.

Combine tomatoes, chives, corn, avocado and hearts of palm dress with olive oil, lemon juice, zest and season with salt.

Can be made two days in advance, add avocado before serving.