Recipe # 18: Vegan Chicken Salad (Tofu)

If you have ever been to a grocer or deli specializing in vegetarian cuisine, then you most likely have encountered the "vegan chicken salad".  You were probably perplexed at first, but if took the plunge and tried it I'm sure you became obsessed.  The only drawback is it's pricey.  Thankfully, with a bit of stealthy detective work and kitchen genius, I have crafted an equally delicious version for those of us on a budget.  The key to the recipe is baking the tofu, drawing the water out and creating a chewy texture.  Feel free to adjust the marinade to your preferences and put your own twist on this classic dish.

Vegan Chicken Salad
 

1 block extra firm tofu
3 Tbsp tamari
3 Tbsp sunflower oil
3 stalks celery
½ red onion
1 Tbsp nutritional yeast
3 Tbsp vegan mayonnaise
1 tsp cumin

Preheat the oven to 375°F.  Slice the tofu into 1-inch thick slabs and dry thoroughly on paper towels and press gently.  While the tofu is drying, place the tamari and oil in a bowl and whisk them together to create an emulsion (homogeneous mixture).  Place the slices on a baking sheet and use your fingers to apply the marinade to both sides.  Make sure there is enough space between the slabs so they can cook properly. Put the pan in the oven and bake for 25-30 minutes.  Remove and let cool on the pan.

While the tofu is baking, finely dice the celery stalks by slicing them lengthwise and then dicing the strips.  Chop the onion into an equally fine dice and combine with the celery in a large mixing bowl.  Add the nutritional yeast, cumin and vegan mayonnaise and stir completely.  Cover with plastic wrap and place in the refrigerator while the tofu cools.

When the tofu has cooled completely, cut the slabs into 1-inch chunks.  If you have extra marinade, put this on the sliced tofu and stir.  Add the tofu to the celery mixture and incorporate the two, coating the tofu evenly.  Serve cool.

Soy, Tofu & Tempeh

Soy & Tofu

Soy is a great plant, providing complete proteins and filling fiber essential to a complete and healthy vegan diet.  Recently, however, as soy becomes more popular and consumption increases, we learn more about it’s effects - good and bad - every day.  While soy does have its benefits, you should be careful in limiting your intake from unfermented soy. 

Common staples like tofu and soymilk contain free-radical isoflavones that stimulate estrogen receptors which can, when consumed in large enough amounts for your body, cause problems to arise.  In women, it is easier to recognize when you are consuming to much soy: the most indicative response is skin breaking out and mood swings.  The response in women shouldn’t be surprising, as the stimulated increase in estrogen mimics the menstruation cycle in certain ways.  Many women I know have told me they reduced their intake after troublesome breakouts wouldn’t go away, regardless of where they were on their cycle.

In men, however, the response is more subtle.  The increase in free-radical is flavones, which stimulate estrogen receptors, can cause an imbalance in the testosterone/estrogen levels in different men.  While every man produces estrogen (and women produce testosterone), each is calibrated at a certain level.  When this level is tilted too far in either way, problems can arise.  Men with too much soy may notice changes in mood more frequently, sometimes followed tenderness in the chest area.  Men  need to be extra careful with their consumption of unfermented soy, as these can increase estrogen production to levels that eventually decrease testosterone - making it harder to reverse the imbalance.

Tempeh

With its origins in SE Asia, particularly Indonesia, tempeh is the result of soybeans being fermented by the rhizopus oligosporus bacteria culture.  Tempeh provides its consumers with a complete protein, with all essential amino acids, combined with vitamins and minerals not normally found in complete proteins (like manganese and copper).  Additionally, because it is fermented, it does not inhibit the absorption of nutrients and minerals like unfermented soy can because the enzyme phytase is produced during fermentation (which breaks down nutrient-binding phytate), which actually helps facilitate absorption.  Miso is another form of fermented soy, which provides the same phytoestrogens (the beneficial kind) that have been shown to reduce cancer risks in both men and women.

When choosing a protein, try and be aware of what your body is telling you.  Keep in mind that quinoa and amaranth also offer complete proteins, in addition to complex carbohydrates to keep you nourished throughout the day.  Soy, either fermented or not, is acceptable in moderation.  Try to not get stuck in a rut of making tofu/tempeh every day as an easy meal starter; you’ll get bored and question what else is out there.  Try alternating these two foods twice a week, getting most of your proteins from grains and legumes, while continuing to eat a variety of vegetables and fruits.  The key to a successful vegan transition is VARIETY, so go ahead and mix it up!

Recipe # 3: Ramen-Style Tofu Soup (Gluten-free)

I make this quick, ramen-style dish when I am in a pinch and only have staples in my kitchen.  You probably already have most of the ingredients in your kitchen (and if you r don’t, you should), making the preparation very simple.  Your grocer most likely carries the Mori-Nu brand for the tofu in this soup, in a UHT container either in the refrigerated section on the shelf in the Asian cuisine aisle.  If you cannot find it, a soft tofu would work as well.  I prefer the Rapunzel brand of bouillon cubes.  However, if you don’t have bouillon cubes, a regular stock or broth would suffice.  Start to finish, this dish is done in 20 minutes - perfect for a quick, nutritious, filling meal with a side of steamed veggies.

Ramen-Style Tofu Soup (Gluten-free)

3 cups water
¾ cup quinoa
¼ cup amaranth
2 vegan bouillon cubes (no salt added)*
1 package firm silken tofu
2 tbsp. olive oil or sunflower oil
Salt & pepper

In a 5-quart saucepan, bring the water to a boil over medium-high heat.  Slice the tofu in 2-3 cm cubes and set aside.  When the water comes to a boil, add the grains, bouillon cubes, tofu and oil.  Bring the soup back to a boil, cover, and reduce to low heat; continue to cook for 20 minutes, stirring occasionally.  Remove from the heat and let sit, covered, for an additional 5 minutes.  There should be some broth left in the pot.  Give the soup a quick fluff, salt & pepper to taste, and serve on its own or with steamed vegetables.

*I prefer Rapunzel brand bouillon cubes.  If you don’t have this, you can substitute broth or stock for the water.