If you have a sweet tooth and want to add a little flavor to your tofu this recipe is for you. It is a healthy, sweet blend of orange, syrup, ginger and more. I like to serve it with a side salad of baby spinach, tomato, avacado and cucumber.

Ingredients:
1 pound extra firm tofu, drained and pressed

Marinade
2 tablespoons grated ginger (or 1 tablespoon dried ginger)
1 tablespoon minced garlic
1/4 cup fresh orange juice
1/4 cup dry white wine
1/4 cup pure maple syrup
2 teaspoons balsamic vinegar
2 teaspoons canola oil

Directions:
1. Preheat oven to 375 degrees F. Combine all ingredient for the marinade in a small bowl and mix well. Cut the tofu into 8 slices. Pour 1/2 marinade into the baking dish and dredge tofu slices. Pour the other half of marinade over the tofu. Let sit 10 minutes.
2. Cover baking dish with aluminum foil. Bake for 20 minutes. Remove from over and flip pieces over. Cook 15 more minutes uncovered. To give the tofu more chewiness, place in the broiler for 2 minutes on each side.
Servings: 4

If you are looking for a very healthy and tasteful breakfast this recipe is for you. It has a similar texture to eggs, protein and great flavor. If you are a fan of tofu you will enjoy this!

Ingredients:
1/5 package extra firm tofu
¼ cup green pepper (diced very small)
1 teaspoon olive oil
¼ cup diced tomatoes
¼ teaspoon turmeric
¼ teaspoon garlic salt
½ teaspoon ground cumin

Directions:
1. Heat medium fry pan over medium heat. Add olive oil and green pepper. Saute for 2 to 3 minutes and add tomatoes. Drain tofu and pat dry with paper towel. Crumble and add to fry pan. Add spices and saute for 2 to 3 minutes. Enjoy!
Servings: 1

These burgers are so quick and easy to makes. It is about 5 minutes prep time and 10 minutes cooking time. Not only are they healthy but tasty to. This is a great way to get your kids to eat tofu and get some protein into their diet.

Ingredients:
1 1b or 1 package nasoya firm tofu
1/3 cup old fashioned quaker oats
1/3 cup wheat germ
1/3 cup whole wheat flour
1 teaspoon basil
½ teaspoon onion powder
½ teaspoon ginger

Directions:
1. Drain and mash or crumble tofu. Add the rest of the ingredients and mix well. Form into patties, makes about 8. Heat lightly oiled fry pan over medium heat. Cook burgers for about 4 to 5 minutes on each side. Serve on whole wheat bun with organic ketchup.

Servings: 5

This is one of my husbands favorites. Sweet potatoes combined with apple, cucumber, raisins and Nasoya which is a great substitution for mayo. Not only is Nasoya sandwich spread healthier but it tastes great too. The final touch to this recipe that really makes it taste great is the curry powder.

Ingredients:
2 cups cubed sweet potato
½ cup chopped cucumber
½ cup diced yellow delicious apple
2/5 block nasoya firm tofu
½ cup raisins
½ cup Nasoya sandwich spread
2 ½ teaspoons curry powder

Directions:
1. Boil sweet potatoes in water until tender, 10-15 minutes. Strain and put in fridge to cool for at least 20 minutes.
2. In serving dish or bowl combine sweet potato, cucumber, apple and raisins. In small bowl combine sandwich spread and curry powder after blended add this mixture in with sweet potato salad. Stir just until combined.
Servings: 4

Nutritional Facts (per serving):
278.87 total calories; 81.37 calories from fat; 0.875g saturated fat; 3.5g polyunsaturated; 0mg cholesterol; 245.25mg sodium; 45.25g carbohydrates; 8g Fiber; 21.125g sugar; 7.875g protein.

If you love mexican food but are vegetarian this recipe is for you.  The tofu is a great substitute for chicken.  The cottage cheese mixture, black olives, peppers, onions and tofu are a great blend of flavors.  This dish is great served with a side of guacamole.

Ingredients:
3 Whole Wheat Tortillas
½ cup fat free monterey jack cheese

Tofu mixture
½ green pepper chopped
½ cup white onion
½ cup water
2 teaspoons chili powder
½ package Nasoya Firm tofu mashed up
1 cup chopped black olives
¼ cup toasted wheat germ

Cheese mixture
¾ cup fat free cottage cheese
¼ cup fage 0% greek yogurt

Enchilada Sauce
1 teaspoon olive oil
2 teaspoons minced garlic
½ teaspoon onion powder
½ teaspoon dried oregano
2 ½ teaspoon chili powder
1 teaspoon dried basil
1 teaspoon dried parsley
¼ teaspoon dried cumin
¼ cup salsa
1 8 ounce can organic tomato sauce
1 cup water

Directions:
1. Preheat oven to 350 degrees F. To prepare enchilada sauce heat medium sauce pan over medium heat and add olive oil and garlic. Let cook for 1 to 2 minutes then add remaining ingredients. Reduce heat to low and simmer for about 20 minutes then set aside.
2. To prepare tofu mixture heat medium fry pan over medium heat and add peppers and onions along with ½ cup water. Cook until onions are transparent. Add mashed up tofu and chili powder to pan. Cook a few minutes until tofu is slightly crispy. Drain any excess water and place in bowl. Add olives and wheat germ to bowl, mix well and set aside.
3 Combine cottage cheese and yogurt and set aside.
4. To assemble: Heat each tortilla in microwave for 15 seconds to soften. Place 1/3 of tofu mixture in each tortilla, then 2 tablespoons of enchilada sauce, 1/3 of cheese mixture and one tablespoon monterey jack cheese. Roll enchiladas burrito style (fold each side, right and left in then fold the bottom over towards the top and roll) and place in a lightly greased 8×8 baking dish. Cover enchiladas with the remaining enchilada sauce and top with remaining monterey jack cheese. Bake in oven for about 25 minutes.
Servings: 3

Nutritional Facts (per serving):
697 total calories; 99.75 calories from fat; 10.75g total fat; 2.5g saturated fat; 1.5g poly unsaturated fat; 5mg cholesterol; 801mg sodium; 99g carbohydrates; 14.34g fiber; 15.7g sugar; 39.7g Protein.

Lentils are a very good source of cholesterol-lowering fiber.   Lentils help lower cholesterol and are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.  Lentils also provide excellent amounts of six important minerals, two B-vitamins, and protein-all with virtually no fat.  There are only about 180 calories per lentil burger so if you are looking for a nutritious low calorie meal this is it. 

Ingredients:
1 cup uncooked lentils
2 ½ cups water
½ cup grated carrots
½ cup diced white onion
½ cup water
½ cup chopped fresh mushroom
¾ cup rolled oats
1 slice “honey whole wheat bread” or ½ cup prepared bread crumbs
1 egg
4 tablespoons wheat germ

Directions:
1. Bring water to boil in medium saucepan over high heat. Add lentils, reduce heat to low and simmer for 30-45 minutes. Set aside and let cool.
2. In small fry pat add carrots, onion and half cup water. Cook until veggies are tender or until onion is transparent. Set aside to cool.
3. In food processor add rolled oats and bread . Process until fine and set aside. Place carrots , onions and mushrooms in food processor . Process just for a few seconds then add lentil beans and process for about 20 seconds. Take mixture out of processor and place in large bowl. Add rolled oats and bread crumb mixture along with the egg and wheat germ. Stir until combined. Let cool in fridge for a couple hours.
4. Make mixture into ½ thick patties. Cook in large, lightly greased fry pan over medium heat until browned on both sides, about 10 minutes.
Servings: 4

Nutritional facts (per serving):
181.93 Total calories; 20.06 Calories from fat; 2.4g total fat; 0mg Cholesterol; 20.58mg Sodium; 27.75g Carbohydrates; 5.7g Fiber; 3.5g Sugar; 10.4g Protein.