Well Fed Network

Posted by Susan Russo on Fit Fare.

As a vegetarian who lives in a year-round warm weather climate, I eat a lot of salads. As someone who works out regularly, I can tell you that a bowl of romaine, tomatoes, and cucumbers just won’t cut it. I need to include some source of protein which helps build and maintain muscle and keeps me feeling fuller longer. Eating just greens and veggies may seem like a lighter choice, but chances are you’ll be hungry an hour later if you don’t add some lean protein and some “healthy” (monounsaturated) fat from foods such as olive oil, avocado, or nuts.

A simple and delicious way to pack some protein into a salad is by adding tofu. I like Trader Joe’s Super Firm Extra High Protein Organic Tofu. Each serving has a whopping 14 grams of soy protein and only 100 calories. You’d have to eat about 1 cup of beans to get this much protein, and they’d be about twice the number of calories. Furthermore, soy protein is beneficial because it is low in saturated fat and high in vitamins and minerals, such as calcium and iron.

I’ve tried many brands of tofu, and this one is the gold standard. Unlike most other brands, it’s remarkably firm and dry and maintains its form when cooked. You don’t even have to squeeze the water out of it as you typically do with tofu, so it makes meal prep faster. I usually slice it into serving sizes and sauté it in a little olive oil. Then I store it in the refrigerator for future use. That way, I am able to whip up a healthy and satisfying meal in minutes.

This Asian noodle salad, which can be served chilled or at room temperature, also makes an excellent post-workout meal since it’s high in protein (to aid with muscle repair) and carbs (to refuel muscles). Feel free to substitute other veggies you have on hand such as bean sprouts or sliced red bell peppers. Also, double or triple the recipe and store in the fridge for 2-3 days for extra meals-to-go.

Asian Noodle and Tofu Salad with with Mango and Snow Peas
serves 1

Salad:
1 coil Saifun bean thread noodles
1 celery stalk, thinly sliced
1 carrot stick, thinly sliced
½ cup snow peas, thinly sliced
½ cup mango, thinly sliced
1 Tbsp each fresh mint, cilantro, and Thai (or regular) basil
1 serving extra high protein tofu, sautéed lightly in olive oil

Dressing:
1 tsp rice vinegar
1 tsp sesame oil
2 tsp low-sodium soy sauce
½ tsp light brown sugar
1 thumb sized piece fresh ginger, minced

Optional garnishes:
Unsalted roasted peanuts
Chopped green onions

To cook the tofu, simple slice the block into serving sizes. In a non-stick skillet, sauté slices in a little olive oil over medium heat for about 10 minutes, turning once. To cook noodles, place in boiling water. Turn off heat, and cover, about 10 minutes; drain, and let cool. Meanwhile, place all other salad ingredients in a bowl. To make dressing, simply whisk all ingredients together. Add drained noodles and cooked tofu to the vegetables; add dressing, and toss well to coat. Add optional garnishes.