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Tofu is like Jim Carey in the Mask – it has multiple personalities and is likeable by many people. Not only can you can chop it up and add it to a stir fry or salad, but you can blend it and use it in soups, smoothies, puddings, hummus and dressings. It is just that versatile. What makes this food so healthy is that it is a complete protein (i.e. contains all of the 9 essential amino acids), cholesterol free, and low in saturated fat. It really is a great meat alternative. It’s also a good source of calcium, magnesium, iron and zinc. Tofu types and brands will vary in nutritional content (e.g. amount of calcium), so be sure to read the nutrition facts table. Not sure how to read the nutrition facts table and/or looking for ways to improve your nutrition? Connect with me – let’s make the change you’ve been longing for.


Baked Tofu and Vegetable Roll


Makes 3 servings

For the roll:

350g extra firm tofu, baked

1 large carrot, julienned

1 medium cucumber, julienned

2 green onions, chopped

3 romaine lettuce leaves, stalk removed (too hard to roll)


3 rice papers

Cooking spray

Pie pan or shallow plate

For the peanut sauce:

1/3c reduced sodium soy sauce

3 tbsp peanut butter, smooth, reduced fat

1 tbsp brown sugar

1 tsp minced garlic

1-2 tbsp water (depends on desired consistency)

Baked Tofu

Preheat oven to 350°F. Line a baking sheet with parchment paper. Remove tofu from package and pat dry with paper towel.

To remove excess liquid, line a plate with paper towel and set the tofu on top. Set another plate on top of the tofu and weigh it down with a weight (e.g. soup can). Press for a few minutes and then discard the excess liquid collected. Slice the tofu into thin long pieces.

Place the tofu on the baking sheet and lightly spray with cooking spray. Bake for approximately 35-40minutes (i.e. until golden). Toss the tofu every 10-12 minutes to allow for even baking. Once baked, remove and set aside. Allow tofu to cool before using in roll.

Peanut Sauce

In a small bowl combine all of the ingredients for peanut sauce except for water. Add water if the consistency is too thick. Mix until sauce is smooth. Divide evenly into three servings.

Roll Assembly

Place a damp cloth on a clean surface area. This will make rolling of the rice paper easier as it can be sticky and hard to work with.

Fill a pie pan or shallow plate with hot water – place a single rice paper in the hot water until it’s soft and flexible (i.e. 15-30seconds). Gently shake off any excess water on the rice paper and lay it straight on the damp cloth.

Lay 1 romaine lettuce leaf down the middle of the wrap. Then neatly add 1/3 julienned carrots and cucumbers. Add 1/3 of the baked tofu, some of the green onions and cilantro to taste.

Pull the side of the rice paper that is closest to you forward (i.e. away from you) – it should cover the filling. Hold the wrap firmly while you fold each end. Once rolled, set aside and repeat procedure to make the other 2 rolls. Dip rolls into the peanut sauce and enjoy.

Nutritional Facts (per serving 1 roll and 1/3 peanut dipping sauce):

Energy: 340kcal Protein: 25g Fat: 16g Carbohydrates: 25g Fibre: 3g

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