“Strong Bone” Stir-Fry
This recipe, from The Choose You Now Diet, demonstrates a delicious way to incorporate foods on a plant-based diet that promote bone health.Broccoli, cabbage, kale, and tofu are high in calcium.Tofu is also rich in isoflavones, which are associated with bone strengthening. Vitamin K, a crucial nutrient in bone health, is found in the optimal, low-oxalate version from the cabbage, kale, and bok choy.
Ingredients
- 1 12oz; 340g package extra-firm tofu, cubed
- 1 shallot, chopped
- 2 cloves garlic, minced
- 2 tsp minced ginger
- 1 8oz; 225g package shiitake or cremini mushrooms, sliced
- 1/2 cup shredded carrots
- 1 red bell pepper, sliced
- 1/2 cup snow peas, sliced
- 1/2 cup shredded purple cabbage
- 2 cups broccoli florets
- 2 cups sliced kale
- 1 baby bok choy, sliced
- Cooked cauliflower rice, brown rice, or quinoa (optional), to serve
- 1 tbsp sesame seeds
- 1/4 cup sliced scallions
- 1/4 cup chopped fresh cilantro
- 1 cup low-sodium vegetable broth
- 2 tbsp rice wine vinegar
- 2 tbsp sweet chili sauce
- 1 tbsp reduced-sodium tamari or coconut aminos
- 1-2 tbsp sriracha, optional, to taste
- 1 1/2 tsp cornstarch
Directions
- Preheat oven to 400°F (200°C). Line a baking sheet withparchment paper or a silicone baking sheet. Place the tofu cubeson the prepared baking sheet. Bake for 20 minutes, flip, and bake for 10 to 15 minutes more until browned. Set aside.
- To make the sauce, in a small saucepan, combine the broth, ricewine vinegar, sweet chili sauce, tamari, and sriracha. Bring to a boilover medium-high heat. When boiling, reduce the heat, and stir inthe cornstarch. Cook, stirring constantly, for 5 minutes or until thickened. Remove from heat, and set aside.
- Heat a large wok or skillet over medium-high heat. When hot, sauté the shallot with as little water as possible, just enough to avoid burning, for 3 minutes until browned. Add the garlic and ginger, and stir for 1 minute adding water as needed to avoid burning. Add the mushrooms, carrots, and bell peppers, and cook for 5 minutes until the mushrooms release liquid. Add the snow peas, cabbage, broccoli, kale, and bok choy, and cook for3 to 4 minutes until the vegetables soften. Add the tofu and sauce, and stir to combine.
- Serve over cauliflower rice, brown rice, or quinoa, if using, and top with sesame seeds, scallions, and cilantro.