Knead to Cook

Food & fitness obsessed girl.

How to build the perfect grain bowl.

by Filed Under: Beans, Gluten Free, Lentils, Nuts, Raw, Salads, Tofu, Vegan, Vegan proteins, Wheat Free

If you follow me on any form of social media, you know I eat a grain bowl daily. It’s my go-to easy and fast meal idea for lunch or dinner. Today, I’m going to give you the basics so you can build the perfect bowl in under 5 minutes flat!

First, I meal prep on the weekends to make weekly lunches or dinners super fast. My basics that I cover each weekend:
Make a batch or two of my chosen grain. This week I did a black, forbidden rice.
I roast or bake 3 large potatoes or various roasted veggies.
Prep my chosen protein – this week I made tofu (recipe can be found here).

So I won’t give you exact measurements as I create bowls custom per person. But here’s how I get started…

Use a larger, wider mouth bowl or plate per person.
Create a base of mixed greens, Romaine, spinach, kale or whatever greens you love. The more the better!
Then visually divide your bowl or plate into 1/4ths.
Fill 1/4th your plate with your protein of choice.
1/4th of your grain of choice.
If I use potatoes, I fill the third 1/4th with them. If I do a mix of roasted veggies, I fill the remaining 1/2th with them.
Top the plate with 2-3 tbl of nuts or seeds.
Dressing: drizzle with balsamic, hot sauce, hummus, lemon juice or the dressing of choice.

The more I make bowls, the more I customize it per person’s preferences. If I have a day of lower protein, I’ll add more into my bowl. I always overload my greens and veggies regardless. More color the better!

Additional raw veggies to add:
Red cabbage thinly sliced
Pickled jalapeños or onions
Carrots
Cucumbers
Broccoli
Cauliflower
Red onion
Peas
Watermelon radishes
Snap peas
Olives
Peppers
Sprouts
Beans or lentils

The variety you add increases your gut health meaning the more varied plants you eat, the more diversified your gut bacteria. This yields a happier and healthier microbiome. Have fun with it. I hope this helps you build your perfect bowl!



~ ox

— Knead to Cook

The easiest & best tofu ever.

by Filed Under: Brunch, Gluten Free, Rubs, Tofu, Vegan, Vegan proteins, Wheat Free

On my endless pursuit to make the easiest and tastiest tofu… this was created. Its super easy and let’s be honest, forgiving with the quantities of the measurements. Add more of something if you love it or less if you don’t. It’s so good we can’t stop making and eating it tbh.

Ingredients:
1 block of extra firm (I am a big lover of Wildwood extra firm tofu)
1/2 cup nutritional yeast
2 tbl olive or avocado oil
2 tbl liquid aminos
1 tbl garlic powder
2 tsp smoked paprika
Pinch salt

Method:
Remove the tofu from the package and drain the water. I pat dry with a clean towel. Slice into small cubes or tear apart.

Into a large mixing bowl add your nutritional yeast through salt. Mix until a paste forms. If it’s too dry, add a tsp or two of water. It should be a thick paste consistency. Add the tofu and toss to coat. Allow to marinade for at least 30-45 minutes.

Meanwhile, preheat your oven to 400 and spray or line your baking sheet with oil or a mat. Once the tofu is marinaded, add it to your baking sheet and place in the oven. Bake for 20 minutes, remove and flip. The continue to bake for the final 20 minutes. Remove and serve or store in an airtight container and store in the fridge. I eat cold or hot in bowls or salads.

Happy happy cooking kids! ~ox

— Knead to Cook

Tofu “beef”. Vegan and Gluten Free.

by Filed Under: Gluten Free, Tofu, Vegan, Vegan proteins, Wheat Free

In the pursuit of reducing ultra processed vegan food, I’ve been making this tofu “beef” crumble for taco night since the beginning of January & even my tofu-hating father hasn’t realized this isn’t Beyond Meat crumbles. It’s very easy to make and works in a myriad of recipes from tacos, to chili right down to adding to a bowl. It’s a fun and different take on my traditional tofu I normally make. I hope you enjoy!

Ingredients:

1 block of extra firm tofu (I prefer Wildwood)
1 tablespoon of avocado or olive oil
1 tablespoon of liquid aminos
Skant 1 tablespoon chili powder
1 tablespoon of nutritional yeast
2 teaspoons of smoked paprika
1 teaspoon ground cumin
1 teaspoon of garlic powder
1/2 tsp salt (I used smoked salt)

Method:
Preheat your oven to 350 degrees. Spray with oil or line with a baking mat. Set that aside. Into a bowl add your oil through salt into a large mixing bowl. Whisk to combine. Remove the tofu from your package and drain the water. Carefully crumble the tofu into your mixing ensuring pretty small crumbles for optimal flavor. You can use your hands or a fork to break the tofu down. Again, add to the bowl and toss to coat. I allow it to sit for about 4-5 minutes to absorb all the sauce and flavor. Then you will add the crumbles to your prepared baking sheet and place in the oven. Bake for 12 minutes, give it a good stir and place back in for another 12 minutes or so. Remove and serve or store in an airtight container for up to 5 days.

~ox

— Knead to Cook

Crispy Baked Spicy Tofu. The best. Vegan & GF.

by Filed Under: Asian inspired, Gluten Free, Tofu, Vegan, Vegan proteins, Wheat Free

Good day sweet friends! Today for my food prep I finally decided to document my go-to spicy baked crispy tofu cubes. I haven’t made this in about 2 months… with the move, cooking wasn’t a priority. I go back to work this week and I wanted to fill my fridge with tons of easy and quick meal ideas.

Okay less ramblings… let’s get to this!

Ingredients:
2 extra firm blocks of Wildwood tofu (drained and no need to press)
1/4 cup of liquid aminos
1 tbl of avocado or whatever oil you prefer
Depending on your spice preference, use 2 tbl to 1/4 cup of spicy chili paste (I get mine at Target or the Asian market)
1 tbl of smoked paprika
2 tbl of cornstarch
4-6 cloves of chopped garlic
1 nub of fresh ginger, peeled and finely diced

Method:

Preheat your oven to 400 degrees. Get a baking sheet ready to go. This is one of those toss it all in the bowl and mix. I add all of the sauce/marinade components and whisk. Then I cube my two blocks of tofu. Add to the bowl and toss to coat ensuring the cornstarch powder is blended well.

Once your oven is preheated, with a slotted spoon remove the tofu (attempting to drain as much of the marinade as possible) and add the tofu to your baking sheet.

Bake for 25-30 minutes tossing occasionally. The edges should be golden brown and crispy yet a soft interior. Remove and allow to cool completely before putting in an airtight container with a lid for storage in the fridge.

I add these cubes to power bowls, salads, pastas or eat straight out of the container. I hope you enjoy!

~ox

— Knead to Cook

Crumbled skillet spicy tofu.

by Filed Under: Gluten Free, Tofu, Vegan proteins, Wheat Free

I’ve been a long time fan of tofu and yes, I know, there are so many bad tofu dishes out there however there are many great ones! I’ve found that extra firm, requiring no pressing, always works best for this type of recipe. It’s firm, holds up well baking or air frying and is perfect in my salads. Today I was in a rush and opted to crumble the tofu and put in my marinade. It worked out so well. It absorbed the marinade completely and sautéed up perfectly. I’m excited to use this in tacos.

The recipe took minutes to make and sauté in a cast iron skillet. Super easy and a great meal prep idea. I hope you give this one a whirl!

Ingredients:

1 block of extra firm tofu (I prefer Wildwood), drained and crumbled
1/4 cup of chili paste
2 tbl of ground or chopped fresh ginger
1/4 cup of liquid aminos or soy sauce
2 tsp of smoked paprika

Method:

Whisk in a large bowl, the chili paste, ginger, aminos and spoked paprika. Then add your crumbled tofu and toss to coat. It will take about 10 minutes to absorb all the marinade. Get your cast iron skillet hot and spray a small amount of oil in your pan. Add your tofu and sauté until golden. Serve hot or at room temperature. Store leftovers in the fridge in an airtight containers.

*The grated ginger looks to add “hair-like” strands to the dish. It doesn’t impact flavor or texture.

— Knead to Cook

Crispy & Spicy Tofu. Super Easy.

by Filed Under: Gluten Free, Pasta, Tofu, Vegan, Vegan proteins, Wheat Free

First, allow me to apologize for the less than perfect images. The day I was shooting the recipe it was very rainy and overcast.

I made this recipe on Thanksgiving night. I’m admittedly not a fan of all the heavy Thanksgiving foods and was craving a big bowl of veggies and some tofu. I didn’t want to marinade it and wanted something I could whip up in just a few minutes. I shared on my Insta stories and everyone went wild. DM’s galore asking for the recipe so here we go!

Ingredients:

1/4 cup or so of vegan cornstarch powder
1/3 cup of chili paste
1/4 cup of liquid aminos
A few splashes of hot sauce
1 tbl of smoked paprika
1 package of extra or super firm tofu
Neutral oil for sautéing

The tofu pictured above has long been my favorite. Seriously no pressing required and it tastes like heaven!

Method:

Remove the tofu from the package and pat dry. Slice into small cubes. Place cubes in a bowl and add your cornstarch. I do this by eye. You want to coat each cube with a thin layer or the cornstarch. Set aside.

In a large bowl add your hot chili sauce, hot sauce and liquid aminos. Whisk to combine. Set that aside.

Place a skillet or fry pan add a tiny bit of olive or avocado oil. Once hot, add your coated tofu cubes to the pan and allow to brown up on each side. Stir often. I normally cook over medium flame.

Once browned up nicely, pour the sauce over the tofu carefully – avoid splashing yourself.

Continue to cook until the sauce is 90% absorbed/reduced.

Remove and serve or refrigerate for up to 4 days. I love this cold in my salads or reheated in my air fryer for a few minutes.

Enjoy!

— Knead to Cook

Plant based meal prepping.

by Filed Under: Air Fried, Breakfast, Brownies, Brunch, Chili, Desserts, Gluten Free, Lentils, Nuts, Pantry, Potatoes, Pressure Cooker, Salads, Snacks, Soups, Tofu, Vegan, Vegan proteins, Wheat Free

Since I’ve been working outside of our home for the past 15 months with a very demanding & crazy schedule – meal prepping has been a saving grace for me.

Meal prepping can be super easy & small or quite elaborate… its simply up to you. We keep ours very basic, but it allows us to throw lunches or dinners together in a snap – especially when you’re starving & can devour everything not nailed down while preparing dinner. Does this sound familiar? Yes, we’ve all done it.

So in this post I’m going to cover quick & easy ideas that will keep you afloat all week long without breaking the budget for time or money. Let’s get started…

The name of the game in our house lately is to use up all of our veggies from our garden that we’ve harvested. This week we’ve been inundated with plenty of tomatoes and green peppers. Being torn between salsa or homemade marinara… Bill voted for sauce. So I roasted all of my tomatoes, peppers, onions and garlic to make a marinara that we could use for dinner one night. Click here for one of my roasted tomato sauce recipes. You can easily go this route as well with a tomato soup. Honestly roasting these veggies and blending them down… it’s such a versatile sauce to use for dipping, atop of a vegan meatball hoagie or over zucchini noodles.

I rarely use salt or oil when roasting. Maybe a slight spritz of olive or avocado oil and tons of fresh herbs from the garden are all you need. In the winter, tap into your spice cabinet and experiment.

While roasting that goodness, I will always roast up in my second oven or use your second rack in you oven, potatoes. ALL the potatoes every single week! I always do yams/sweet potatoes and Japanese sweet potatoes (always organic and unpeeled). If you roast other veggies with it, try to keep the baking sheet separated because veggies will cook at varying times. But feel free to roast as many veggies as you can! Here’s one of my favorite recipes. Cold, cooked potatoes are a wonderful prebiotic fiber source. I normally eat them in my salads cold but feel free to warm before serving if you wish. Also fabulous topped with your favorite nut butter as a snack.

So your oven is working away so let’s turn our attention to your stovetop. I’ve gone back to making my grains, mainly rice on the stove top as I cannot get the perfect texture in my instant pot for my long grain brown rice. So I will normally do one or two grains for the week. Quinoa and brown rice. We also use a ton for the dogs so double or triple the recipe if need be. Both serve as a wonderful base to curries, as a side dish, on a salad… whatever! Use the cooking instructions on the package.

Next up super simple overnight oats with chia. Ohhhhhh these are my favorite. They take NO TIME to prep and will stay perfectly in the fridge all week long. I use these jars and love the size/wide mouth opening.

It’s imperative that you buy organic rolled oats. Sadly the glyphosate aka Roundup contamination is a huge issue with grains.

My super simple recipe can be found here for this easy, healthy and delicious breakfast. Add your favorite nut butter, fresh or dried fruit in the morning.

Now for snacking… I always make a treat for the week. It’s healthy and I normally go for something portable like muffins, cookies, baked oatmeal squares etc. I have a ton of super easy recipes that can be found here. This week I was testing out a oat scone recipe I hope to be sharing in the future. Bill and my dad couldn’t get enough!

These were a lemon pistachio version.

Snack ideas are limitless. Here are some of my favorites… bites, muffin, or brownie.

Next up… savory proteins.

So if you’re looking for some meat-free protein options great for reheating or eating cold (like me) in a big bowl of greens – I’ve got some recipes for you. I always prep tofu. Bill and I go through a ton! Here is my favorite recipe which I’ve been cooking in my air fryer. More recipes you can prep ahead can be found here, here and here. My tofu scramble makes a great meal any time!

If you aren’t a tofu fan… here are some other great prep-ahead ideas. This tempeh recipe is one of my favorites. This salad recipe is great on sandwich bread or atop your favorite greens.

This bbq tempeh is so easy!

Soups or stews are another super easy, one pot meal that will serve you well all week. This one pot lentil stew is so good. I just made these lentil sloppy joe’s again and they are perfect on a bun or I add a big scoop to my salad. Or this double protein vegan chili made in your instant pot for the win!

And then finally, once a month I make my own nut butter combo deal. I’ve found it very hard to find organic nut butters that aren’t super spendy so I make my own. One batch lasts us at least a month and the recipe is super flexible.

This is a blend of cashews, almonds and walnuts.

Taking the time to food prep one or two dishes at a minimum helps to make your meals easier all week long. I hope this post helps you gain some helpful tips on meal prepping. Again, it can be a small or grand as you desire. Happy weekend friends!

— Knead to Cook

Lemon garlic no-oil tofu.

by Filed Under: Brunch, Easter, Gluten Free, Grilling, Grilling/Rubs/Sauces, Tofu, Vegan, Vegan proteins, Wheat Free, Your Life Edit Foundations Leave a Comment

Hello my friends. Today I’m sharing one of my favorite spring preparations for a super easy tofu dish. This tofu is perfect to make on the weekend and have as a meal-prepped idea for lunch or dinner all week long. Super easy to make. Oil-free recipe. I’m also sharing my no-pressing required tofu brand that works so nicely in this recipe. This tofu is great atop greens, in a Buddha bowl like pictured, along side veggies or if you slice into large “steaks” on a sandwich. Would also be a lovely protein for your Easter celebration. So without further adieu, let’s get started….

Ingredients:

One block of extra firm tofu (I prefer Wildwood extra protein tofu)
3 tbl of liquid aminos or soy sauce
1 lemon, juiced
2-4 cloves of garlic, minced

Method:

To make the marinade add your aminos, juice of the lemon and minced garlic to a bowl. Whisk to combine.

Remove the tofu from the package and drain the water. Dry the tofu off with a paper towel and slice into small cubes. Add the cubes to the marinade and allow to sit for up to 1 hour, tossing to coat often.

To cook: Heat up a cast iron pan over medium heat. Once hot, using a slotted spoon, add the tofu to the pan. Allow to brown on all sides. Once that step is complete, add the remaining marinade to the pan to infuse into the tofu one last time. Cook for 1 additional minute then remove. Serve immediately or allow to cool and store in an airtight container. Use within 4-6 days.


One large fresh lemon is best v. bottled lemon juice.

Use 2-4 cloves of garlic, or more if you prefer.
Whisk to combine the marinade.
I purchased this tofu at Whole Foods and it is the best in my opinion. No pressing required.
I prefer to cut my tofu into small cubes for maximum marinade surface/flavor.
After marinading for about an hour, cook in a hot cast iron pan sans oil until golden.


I hope you give this super easy recipe a try. Don’t fear tofu… it’s a wonderful protein that is super easy to work with and takes on flavor beautifully.

Happy Spring dear friends!

— Knead to Cook

The BEST Cheesy Tofu Scramble. Vegan and GF.

by Filed Under: Breakfast, Easter, Evolution Power Yoga 40 Days, Gluten Free, Holiday, Tofu, Vegan, Vegan proteins, Wheat Free Leave a Comment

Bill & I went to a vegan diner in Philly a few months ago & dubbed their tofu scramble the best we’ve ever eaten… ever!  The Tasty remains one of our favorites to hit up when we have a day off.  Inspired by their tofu scramble, each Sunday, post workout, we would work on perfecting our tofu scramble and this recipe is IT!

I’m so excited to share this very cheesy and delectable scramble with you all.  Warm, satisfying and oh so decadent.  Cannot wait to hear your reviews!  

Ingredients:

One container of sprouted tofu (see the pic of my absolute favorite brand)
Drizzle of olive oil for your pan
1/2 of a medium yellow onion, diced
1 small jalapeño, diced
1 bell pepper, diced
Chopped tomato (I used 8 cherry tomatoes halved)
2 cups of baby spinach leaves, roughly chopped
1/4 cup of Nutritional Yeast
1/2 cup of freshly grated Daiya cheddar 

Sauce mixture:
1/2 tsp of Celtic or Himalayan salt
1 tsp of each:  garlic powder, cumin, turmeric and smoked paprika
1/4 tsp of chili powder
Pinch of red pepper flakes
4 tbl of water to make the sauce

Topping:
Fresh cilantro

Method:

Add a few drizzles of olive oil to your cast iron pan over medium heat.  Promptly add your onion, jalapeño & bell pepper.  Sauté until softened (about 4 minutes).  Prepare your spices in a bowl and set aside.  

To add your tofu, remove from package and drain.  No need to press it.  Then start to crumble the tofu (see pics below) into the pan.  Cook for about 6 or 7 minutes until the water from the tofu evaporates.  

Take your spice mixture and add water. Whisk until it a sauce-like consistency (thicker) and pour over the tofu.  Stir to combine and allow to cook for another few minutes.  In the meantime, grate your cheese.  Then add that and the nutritional yeast to the pan.  Stir thoroughly.  Add your spinach & tomatoes cook until wilted.  Top with fresh cilantro and promptly devour.  Enjoy!




    — Knead to Cook

    Easy spicy tofu steaks. Vegan. GF.

    by Filed Under: Asian inspired, Gluten Free, Grilling, Grilling/Rubs/Sauces, Tofu, Vegan, Wheat Free Leave a Comment

      If you follow me on Instastories you see these tofu steaks ALL THE TIME!  I prep these on the weekend & use them as a protein source in my salads all week. They can be reheated or eaten right out of the fridge.  I also have eaten these as a snack on the go. 

      Now I know, you fall into one of two categories.  You either love tofu or absolutely have a fear of it (or had it prepared in a less desirable manner) which leaves you despondent.  I GET IT!  I’ve had more bad tofu than good until I started to make my own and this recipe is everything.  However, I have a few caveats.  You need to use a extra firm tofu (extra).  I love Wildwood super firm that comes in a block.  No need for pressing which is a game-changer for most as people don’t own tofu presses.  I find mine at Whole Foods but check your local grocer.

      This recipe is super easy and quite forgiving. 

      Ingredients:
      1 block of extra firm tofu
      1/4 c chili paste
      1/4 c liquid aminos or soy sauce
      2 tbl of maple syrup

      Method:

      To prepare your tofu, slice thin steaks about 1/3 of an inch or so.  Whisk your ingredients into a storage container for marinading. Once blended, add your steaks to the marinade and cover.  Refrigerate for about 1 hour and then flip each tofu steak.  Marinade for up to 24 hours but at least 2 full hours (allowing each side to soak in the blend).  

      I love to cook my steaks in a cast iron pan over med/high heat for 5-6 minutes on each side.  You can also bake at 400 degrees for 10 minutes, flip each steak and repeat for another 10 minutes.  Once done cooking, spoon the remaining marinade on each tofu steak and allow to cool a bit.  You can eat immediately or refrigerate leftovers for the week.  

      — Knead to Cook