Is feeding your family costing more than it used to? We are here to help, at Harvest Home we looked for ways that can help you save a few dollars without giving up on the taste. Cut back the meats and replace them with tofu, lentils or beans. You’ll get the protein your body needs while keeping the taste you like.
Tofu is made from soybeans. It doesn’t have much taste so whatever it’s cooked with must be full of flavors.
Cooking Tofu: Stir-fry
Crumble tofu into bite-sized pieces.
Combine the spices you usually use to make your favorite sauce.
Mix the spices and tofu together.
Heat one Tablespoon of olive oil in a pan, add the tofu. Cook until browned, about 6 minutes.
Add this cooked mixture to any dish.
Lentils: Lentils is a type of legume that is native to Western Asia and North America. Lentils have a subtle nutty flavor that works well with different recipes. You can use them for soups and fillings. Plus, they have a high source of protein; iron and fiber that help reduce the risk of heart disease and diabetes.
Beans: Are the most commonly eaten food throughout the world as they are economical and have the potential to improve your diet and long term health. They are rich in fiber, antioxidants and full of folate which is essential for the production of red blood cells and embryo development. To enjoy them, make bean burgers, soups or stews.
A few spices, a little cooking creativity and your family will be wondering how you stay within budget.
RECIPE: Tofu Tacos
Use your own favorite taco sauce to cook the tofu
INGREDIENTS
Filling and Sauce
12 to 14-ounce block extra firm tofu
2 tablespoons soy sauce
1 tablespoon apple cider vinegar
¼ teaspoon salt
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon cumin
2 teaspoons smoked paprika
3 tablespoons olive oil, divided
Tortilla toppings
2 cups red cabbage, lime wedges, fresh cilantro leaves
Pico de Gallo
Yogurt , mixed with salt and Mexican hot sauce to taste
To Make:
Drain tofu container and pat dry with a clean dish towel. Place tofu in a large bowl. Using your fingers break tofu into roughly bite-sized crumbles. Stir in the soy sauce, vinegar, salt, garlic powder, chili powder, cumin, smoked paprika, and 2 tablespoons of the olive oil.
Heat the remaining 1 tablespoon olive oil in a large non-stick skillet. Add the tofu and cook on medium heat for 8 to 10 minutes, stirring occasionally, until browned and lightly crispy.
Thinly slice the red cabbage, and place it in a bowl. with the juice of 2 lime wedges and a few pinches of salt. Mix yogurt with Mexican hot sauce to taste
Warm the tortillas, add the tofu mixture, cabbage, and toppings
TIPS AND TRICKS
Substituting Meat:
Cooked beans or lentils can be substituted for ½ cup of meat in most dishes without changing the flavor.
Adding meats to a vegetarian recipe:
cook ½ pound of chopped meat separately and add during the last ½ hour for soups or stews. Add the last 5 minutes for stir-fry or tacos.
Make Tasty Tofu
Press your tofu to remove as much moisture as possible
Always marinate your tofu – for a long time
Use Cornstarch to make it extra crispy
Use sesame oil for pan-frying
Crumble it up and use it in salads
Blend it in Smoothies for extra protein
