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Simple Baked Tofu and Veggies

Today is world vegetarian day. The day was founded in 1977 by the North American Vegetarian Society and is used to kick off October as vegetarian awareness month.

Whether you are vegetarian or not, eating more vegetarian meals is a great way to support your health and our environment.

Top 5 Benefits of Eating more Vegetarian Meals:

  • Prevention of chronic disease (diabetes, heart disease, and cancer)

  • Improvement in mood

  • Weight management

  • Longevity

  • Sustainability (preserving ecosystems like rainforests, decreasing green house gases, etc.)

In fact, a recent systematic literature review (Dinu et al., 2017) found significant reduced levels of body mass index, total cholesterol, LDL-cholesterol, and glucose levels in vegetarians and vegans versus omnivores

Analysis showed a significant reduced risk of incidence and/or mortality from ischemic heart disease and incidence of total cancer.

This study analyzed results from 96 studies, 10 of which were cohort studies (meaning people were followed over long periods of time). I personally encourage my clients to eat more vegetarian meals because the research does prove that the health and environmental benefits exist.

In honour of world vegetarian day I am sharing a tofu bake recipe that I love (and so does my husband, win-win).

It’s super simple to make and a great vegetarian option. I will be sharing a blog post on soy soon, so stay tuned for that!

Serves 4


  • 3 tbsp. tamari or coconut aminos

  • 3 tbsp. sesame oil

  • 1 tsp. hot sauce or chili flakes

  • 1 tsp. honey

  • 1-2 garlic cloves, minced

  • 2 tbsp. peanut butter

  • 1 bag sugar snap peas

  • 1 bag cauliflower rice (optional)

  • 1 extra firm tofu brick

  • 1 white onion, sliced

  • Option to serve over rice


Preheat oven to 375F and line large baking sheet with parchment paper.

In a bowl mix together tamari, oil, hot sauce, honey, garlic, and peanut butter. Set aside.

Cut tofu into small cubes. Place in large bowl with sliced onion, sugar snap peas, and cauliflower rice. Drizzle sauce on top and coat tofu and veggies well.

Place coated mixture on baking sheet and bake for 20-25 minutes or until browned and slightly crispy.

Broil (watching carefully) for 2-4 minutes to make everything a little extra crispy if desired.

Enjoy served over rice or as is.

Cheers to happy and healthy eating!

Until next time,

Eat Right Feel Right – Angela XO

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