Characteristics
This meal provides a good balance between raw and cooked foods. It is high in protein, low in fat and starches, and rich in vitamins and minerals from the variety of vegetables, mushrooms, sprouts, and tofu. It is full of nutrient-dense calories, high in fiber, naturally low in sodium, and free of cholesterol. It combines sweet and savoury flavors and provides a grain-free meal option.
TYPE: Lunch, Dinner
PREP TIME: ~ 30 mins
SERVINGS: not set, make based on personal needs
- 100% Plant-based / Vegan
- Wheat-free
- Gluten-free
- Grain-free
- Peanut-free
- Corn-free
- Oil-free
- Sugar-free
Goodies Needed*
INGREDIENTS:
- Organic Crimini Mushrooms
- Organic Onion - variety of your choice
- Organic Black Pepper
- Unrefined Sea Salt
- Organic Dried Herbs - variety of your choice
- Organic, Firm or Extra Firm Tofu
- Organic Baby Spinach
- Organic Tomatoes
- Organic Green Onions
- Organic Black Olives
- Organic Almonds - slices, slivered or whole
- Organic Sprouts - variety of your choice
- Organic Lemon - for freshly squeezed juice
TOOLS:
Preparation Steps
PART 1: Cook the Mushrooms
- Clean the mushrooms, trim the stems, and chop them into slices or slivers.
- Place a thin layer of water on the stainless steel pan (just enough to cover the base) and transfer the mushrooms to the pan (on top of the layer of water).
- Cut a desired amount of the onion, peel the outer layer, and slice or dice it accordingly. Add to the pan on top of the mushrooms.
- Sprinkle in some salt, pepper, and dried herbs of your choice to the pan.
- Cover the pan with a lid and cook the mushrooms and onions covered on low heat for about 10 to 15 minutes.
- Stir all of the ingredients together about mid-way through cooking.
PART 2: Cook the Tofu
- While the mushrooms are cooking, next begin to heat the non-stick pan on low heat. (You do not need any oil.)
- Remove the desired amount of tofu from the tofu package, drain any excess water, and slice the tofu to make wide slices, like “fillets” that are about 1 cm thick.
- Place the tofu slices on the pre-heated pan and allow to cook for at least 5 minutes on each side to gently brown the tofu. Be sure to flip the tofu onto the other side while you are preparing the salad.
PART 3: Make the Salad
- Wash the spinach as needed and cut up into small pieces. Place a desired portion on each meal plate.
- Wash the tomatoes, cut out the cores, and chop into small pieces. Place a desired portion on top of the spinach.
- Wash the green onions, trim the ends, and chop them into small pieces. Place a desired portion on top of the tomatoes and spinach.
- Prepare the olives by removing the pits, if unpitted, and chopping them into small pieces, if not already in slices. Place a desired amount of them on top of the salad.
- Sprinkle some almonds or almond pieces on top of the salad.
- Rinse the sprouts as needed and add them to the meal plates. You can place them beside or on top of the salad.
- Wash the lemon, cut into halves or quarters and squeeze its juice over your salad and sprouts.
PART 4: Finale
- Once the mushrooms are fully cooked, remove from the heat, and when you have your salad ready on your plates, add a desired amount of the mushroom mix to each plate.
- Place one or more slices of the seared tofu onto each plate.
- Ready to eat and enjoy!
Meal Nutritional Benefits
Crimini Mushrooms
- provide healthy carbohydrates, fiber, protein, and are naturally low in fat
- provide antioxidants, anti-inflammatory, and anti-microbial benefits
- provide vitamins, especially B vitamins, including vitamin B12 and folate
- provide minerals, especially selenium, copper, potassium, phosphorus, and zinc
- support optimal health, weight, healing, and prevention
- support immune function and protect against infections
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Onions
- provide anti-inflammatory, antibacterial, and antiviral properties
- provide lots of phytonutrients and antioxidants
- provide vitamins, especially vitamin C and some B vitamins, including biotin and folate
- provide minerals, especially copper, manganese, and phosphorus
- support optimal health, weight, healing, and prevention
- support immune health and iron metabolism
- protect against cancer, cardiovascular disease, and diabetes
- support healthy blood pressure, blood sugar, and cholesterol levels
Herbs (fresh and dried)
- naturally low in carbohydrates and are virtually fat-free
- a source of fiber
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide anti-fungal, anti-bacterial, and anti-microbial properties
- provide lots of vitamins, including vitamins A, C, some Bs, E, and K
- provide lots of minerals, including potassium, phosphorus, calcium, magnesium, iron, and zinc
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes, infections, and other diseases
Organic Tofu
- excellent source of protein; provides some healthy fats and carbohydrates
- provides antioxidants, phytonutrients, and anti-inflammatory benefits
- provides vitamins, especially most B vitamins
- provides minerals, especially calcium, manganese, copper, selenium, phosphorus, iron, magnesium, and zinc
- helps support optimal health, weight, healing, and prevention
- helps maintain healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, and diabetes type 2
- Health Tip: Choose only organic tofu or non-GMO certified tofu to avoid GMO soy, as soy is one of the most prevalent genetically engineered foods worldwide.
Spinach
- provides healthy carbohydrates, fiber, protein, and is virtually fat-free
- provides lots of phytonutrients, antioxidants, anti-inflammatory, and anti-cancer benefits
- provides vitamins, especially vitamins A, C, K, and most B vitamins, including folate, choline, and betaine
- provides minerals, especially potassium, calcium, magnesium, phosphorus, and iron
- supports optimal health, weight, healing, and prevention
- supports healthy eye health, blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, infections, diabetes type 2, and other diseases
Tomatoes
- provide some carbohydrates, fiber, protein, and are virtually fat-free
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
- provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- support healthy eye health, immune health, and digestive health
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
Sprouts
- naturally low in carbohydrates and are virtually fat-free
- a source of fiber and protein
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide lots of vitamins, including vitamins A, C, some Bs, E, and K
- provide lots of minerals, including potassium, phosphorus, calcium, magnesium, iron, and zinc
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes, infections, and other diseases
- to learn more read Understanding Sprouts - nutrition and life energy
Almonds / Almond Butter
- provide healthy fats, protein, some carbohydrates, and fiber
- provide phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, E, and most B vitamins, including folate
- provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, selenium, and manganese
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases
- Tips: Choose organic and raw almonds and almond butter, as conventional almonds and roasted almonds have pesticide, toxin, and other health concerns.
Olives (all varieties)
- provide healthy fats, protein, carbohydrates, and fiber
- provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provide vitamins, especially vitamin A, K, and some B vitamins
- provide minerals, especially in calcium and iron
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
- Tips: Choose organic olives without any additives or preservatives for the best health and nutrition benefits. Note, olive oil is not recommended for optimal health or weight and it is not part of a true whole food, plant-based diet because it is a processed food that only contains the isolated fat of the olives. Read the following to learn about the problems with olive oil.
Black Pepper
- not a significant source of calories or macronutrients (carbs, fats, protein)
- provides phytonutrients and antioxidants
- provides anti-inflammatory, antibacterial, and antiviral properties
- provides vitamins, including vitamin A, C, and K
- provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
- supports optimal health, weight, healing, and prevention
- supports digestive health; helps prevent bloating and gas
- supports healthy blood pressure, blood sugar, and cholesterol levels
- protects against cardiovascular disease, cancer, diabetes type 2, and other diseases
Unrefined Salt
- unrefined sea salt unrefined Himalayan salt
- naturally alkalizing
- a source of over 80 essential and trace minerals
- supports optimal blood pressure, heart and nervous system health
- supports optimal health, weight, healing, and prevention
- Health Tip: avoid all forms of refined, white salt and processed foods made with it
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