Recipe: Tofu Cabbage Goodness!

Whether you and your family are trying to add a plant based meal into your weekly repertoire, or you are trying to transition to plant based entirely, this quick and easy weekday meal is for you! Prep takes about 10 minutes and cooking 15!

In line with Canada’s Food guide, eating more plant based sources for protein is so important. Not only do plant based sources have enough protein for our daily requirements if we are mindful about the food we use to fuel our bodies, but they also contain fibre, which itself comes with numerous health benefits! Plus, it will help keep constipation at bay in your kids!

So, here it is in pdf form!

I would love to hear what you and your family think of the meal and how the additional tips work out for you!

Building healthy relationships with food and our bodies go hand in hand.

Here is a copy of the recipe:

Cabbage Tofu Goodness

Ingredients:

700g of tofu, calcium infused

1 head of cabbage

1 tablespoon olive oil

2 teaspoons of turmeric

1 teaspoon of cumin

2-3 cloves of garlic

1 inch of ginger

1 tablespoon of soy sauce

Preparation:

  1. Grate tofu

  2. Dice cabbage into 1-2cm small squares/strips

  3. Cut the garlic and ginger into small pieces

Cook:

  1. Using a cast iron pan/wok, heat oil on medium heat

  2. When oil is ready, add cumin seeds, leaving for a few seconds until they start to pop

  3. Add garlic and ginger, allowing this to cook for about 1 minute

  4. Add turmeric

  5. Add tofu and cook for 5-8 minutes on medium heat

  6. Add 0.5 tablespoon of soy sauce

  7. Add cabbage and cook for 5 more minutes or until cabbage has softened

  8. Add 0.5 tablespoon of soy sauce

Serve with quinoa or whole grain rice. ENJOY!

Tips for engaging kids to enhance food literacy and habits:

  1. Discuss the nutrients this meal has in it (for example, iron, which helps our body grow stronger and our minds learn, calcium which helps our bones grow stronger).

  2. Involve them in preparation and even setting the table.

  3. Allow your child to decide how much they will serve in their own plate/bowl.

  4. Allow your child to decide when they are full as this will enhance their understanding of their own hunger and fullness cues.

  5. Take time to be phone free and engage with one another in a stress free and loving way.

Children learn within the context of their relationships and experiences.

Stay Well,

Dr. Richa

@KidsLifestyleDoctor

https://www.drricha.ca

#healthfuleating

(DISCLAIMER: for information purposes only. This should not be taken as medical advice.)