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  • Nina Fischer

Spring Tofu 5 Ways (Seasonal May Recipe)

Updated: May 6, 2021

May is here and spring with all it's glorious seasonal vegetables is in full swing. I have just planted all my balcony veg outside. This year it's cherry tomatoes, lettuce, cucumbers and thyme. I am expanding my collection every year but am somewhat restricted by the small size of my balcony and window sills.

Growing your own veg at home is much easier than you might think, even if you don’t have a garden. Simply:

  • Use what you have: any sunlight exposed spaces like indoor windowsill, floor space near a big window, a patio, or a balcony

  • Start small: easy and rewarding foods to start with are things like chives (sow in March-June & harvest 2 months later), rainbow chard (plant seedlings in March-July, harvest 8-10 weeks later), beetroot (plant seedlings in May-July and harvest 2 months later) or strawberries (plant seedlings in April-May and harvest 4-6 weeks after blossoming)

  • Do what you can: don’t overengineer things or invest in expensive equipment like hydroponics kits (if you can afford them, they are amazing though!). If you don’t have access to a local compost heap you could create your own mini version under your sink and turn it into compost tea for your plants.

  • Don't dig: if you do have access to a shared garden or allotment you can use soil-friendly no-dig approach. Charles Dowding has a great free beginners guide.

If growing your own veg isn't an option for you right now, May is a great time to find your local regenerative farmer/ farmer’s market to get the best quality seasonal veg. Check out the "Become a Sustainable Eater - By Going Local & Seasonal" post for guidance.

What's "In" in May?

So, what's in season this month? According to it's:

  • Spring Greens

  • Samphire

  • Rocket

  • Marrow

  • Artichoke

  • Spinach

  • Spring Onions

  • Watercress

  • Lettuce

  • Sorrel

  • Asparagus

  • Peas

  • Chicory

  • Sweetheart Cabbage

  • New Potatoes

  • Elderflowers

  • Peppers

  • Strawberries

  • Chillies

  • Radishes

  • Rhubarb

  • Beetroot

  • Aubergine

With this month's seasonal vegetables here in the UK I want to share a flexible tofu recipe that's super quick and yummy and you can pretty much use whichever veg you can get your hands on. Below are a couple of suggested combinations.

You can also replace the tofu with wild salmon (one fillet per person) as your protein source. However, always try and source wild salmon, avoid farmed salmon for soooo many reasons. Also please don't buy your fish based on cost and availability, but always focus on sustainability. This might require some research but is so worth it for your health and that of our planet.

Spring Tofu 5 Ways

(vegan, gluten-free)

Step 1: Choose A Sauce For Your Tofu

Option 1: Zesty Minty

  • 3tbsp Olive oil

  • zest and juice of 1 lemon

  • small pack mint leaves, finely chopped

Option 2: Teriyaki

  • 2tbsp Tamari (wheat-free soy sauce) or soy sauce

  • 2tbsp mirin (Japanese sweetened rice wine)

  • 4tsp grated fresh root ginger

  • 1tbsp sesame oil 1tsp maple syrup

Short Cut: Jars

perfect for busy days:

  • Pesto

  • Harissa

  • Red Thai curry paste

Whizz up all the ingredients of the sauce of your choice either by hand or in a blender. Take 100g firm tofu per person (pressed and cubed), coat it with your chosen sauce and leave to marinade whilst preparing veggies.

Step 2: Choose Your Accompanying Veggies

Choose the perfect veg combo to go with your marinated tofu from the following suggestions, or make up your own combinations, using the list of seasonal veg above. In terms of quantities there is no too much - aim for at least half of your plate being filled with veg.

Option 1: Minted Peas, Artichoke & Marrow Combo

Place the artichoke in the boiling water in a steamer and simmer for 20 minutes. Add the marrow to the top of the steamer for another 10 minutes. Then add peas with a handful of mint leaves to the marrow and lightly steam for another 3 minutes.

Option 2: Spicy Asparagus & Peppers

Add asparagus, cubed peppers, finely chopped spring onions and sliced chilli to an oven tray and sprinkle with olive oil, salt and pepper and toss to coat evenly. Cover and grill under medium heat for 20-25 minutes or until the veg are crisp and tender, stirring occasionally.

Option 3: Roasted May Veggies Coat diced marrow, red and yellow peppers, new potatoes, beetroot and aubergine in olive oil, sprinkle with mixed herbs and roast for about 35—45 mins.

When the veggies are almost ready, heat 1–2 tbsps of olive or coconut oil in a large frying pan and add the marinated tofu. Be careful not to overcook it, it should only take between 6 and 9 minutes. Serve the tofu with the remaining dressing drizzled over and masses of veggies and a slice of lemon or lime on the side.

Enjoy! Let me know what you think in the comments and please remember to tag me (@ninafischernutrition) in any food prep pics you post x

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Nina Fischer Nutrition Headshot.jpg

Hi, I'm Nina. I'm a Nutritional Therapist, millenial-corporate-bee-turned-working-mum and your personal focus & energy coach.

I teach busy people like you how to eat and live to be healthier and feel better. 



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