Vegan Quinoa Stir Fry

INGREDIENTS

Extra-firm tofu
Quinoa
Stir fry vegetables
Soy sauce
Coconut oil
Sesame Seeds

DIRECTIONS

1. Preparing tofu: Place paper towel on the top and bottom of your tofu, place a heavy object on top for about 10-15 minutes to drain out all of the water inside the tofu.
2. Cut tofu into cubes and add toss in soy sauce.
3. Place tofu on baking sheet, bake at 350 degrees for 20 minutes flipping half way.
4. To a pan, add coconut oil and heat on medium/high
5. Add cooked quinoa, cooked tofu, and stir fry vegetables. Add soy sauce.
6. Finish with sesame seeds.

BENEFITS

Tofu: High in protein. Every 4 oz of tofu contains164 calories and 17 g of protein.
Quinoa: Not a grain, but a seed. The only non-animal product that is a complete protein. Per 1/2 cup of cooked quinoa contains 111 calories and 4 g of protein.
Vegetables: Provides the body with fiber
Sesame seeds: Provide the body with the essential B vitamins, contain healthy fats, and a small amount of protein.

Sources: www.livestrong.com

Soy-Sesame Fish & Brocoli

INGREDIENTS

White fish (you can use ANY fish)
Brocoli
Low-sodium soy sauce
Sesame seeds
Lemon
Pepper

DIRECTIONS

Marinate fish a small amount of soy sauce for about 10 minutes.
Preheat oven to 400 degrees.
Bake the fish in oven for 12-15 minutes flipping half way.
Meanwhile, steam brocoli. Add lemon juice and pepper to taste.
Serve fish and brocoli together.
Top with soy-sauce, sesame seeds and pepper.

BENEFITS

Fish and brocoli (when eaten together) slows cancer cell growth *
Fish contains thyroid protecting, cancer fighting minerals *
Brocoli compounds are 13 times more effective in slowing cancer growth when eaten with fish *

* Sources: Rodale News - Food Pairing