Tofu Salad

Hi #NOWfam!

I hope everyone is continuing to stay well and finding new activities to pass the time during this quarantine state. If you missed it, I’m Emily Rae (you may know me from vinyasa + restorative classes at NOW!) but I’m also a registered dietitian who loves to spend time in the kitchen. I’m back with another nourishing, healthy recipe for you to enjoy this week.

Hopefully you have all the ingredients on hand for this simple + satisfying vegan tofu salad. It’s a little reminiscent of a classic egg salad (especially when you use the black salt!). It’s an easy recipe that comes together quickly- perfect for those lazy days when you can’t be bothered to change out of last night’s pajamas, much less make lunch! 

Nutrition tip: There is a ton of misinformation and fear-mongering out there about soy products! Fear not- soy is a great option to get some plant-based protein in your diet. The current research has shown that the phytoestrogens found in soy products actually regulate the estrogen hormone- achieving greater balance in the body! Soy protein is also a good source of calcium which is helpful if you’re avoiding dairy. 

tofu salad 1 .jpg

Directions:

  1. Crumble tofu up into small, bite size chunks

  2. Mix in vegan mayo, lemon juice, dijon, and pickled jalapeños if using.

  3. Add the rest of the ingredients, stirring to combine

  4. OPTIONAL: make sure you chop your veggies finely so the salad maintains its smooth, spreadable texture!

  5. Adjust seasonings to your preference (feel free to add/sub and get creative with your spices) and spread on toast, use it as a salad topping, or just eat straight out of the bowl! 

I hope everyone enjoys this recipe- please let us know if you try it out by tagging @nowyoga_pdx 

Wishing you wellness,

Emily Rae, RD, E-RYT

www.emilyraewellness.com

INGREDIENTS: 

  • 1 lb tofu

  • 1/4 cup + 2 tbs vegan mayonnaise

  • 1 tsp lemon juice 

  • 2 tsp dijon mustard

  • 2 tsp pickled jalapeños (optional, if you like a little spice!)

  • 2 tsp nutritional yeast

  • 1 tsp Indian Black Salt* 

  • 2 tsp garlic powder

  • 1 tsp onion powder

  • 1/2 tsp paprika 

  • Few cracks of ground black pepper

  • 1/2 tsp turmeric

  • OPTIONAL:

  • 1/4 cup finely diced red onion

  • 1/4 cup diced celery

  • 1/4 cup finely chopped carrots

*Indian black salt is a sulfuric, “eggy” tasting spice- if you don’t have it feel free to stick with regular ol’ salt. 

tofu salad 2.jpg

#nowyoga