When you’re vegan, finger foods can feel limited. Sure, there are chips and dips and French fries, but what about the good stuff?

You know what I’m talking about: the dense and decadent finger foods, the ones that are crispy on the outside, soft on the inside? Well, this vegan tofu fish sticks recipe makes for a finger food to feel good about. Spiced to perfection and then fried to heavenly, they’re vegan indulgence that’ll transform your appetizer game from guilt to good gawd!

Tofu is unique in that it is inherently dense and satiating – I don’t need to overeat it to feel full or cook it in a complex way to make it filling. It’s versatile and healthy, making it an excellent choice for any meal. The problem: I don’t like tofu.

Now, why would I be presenting this tofu fish sticks recipe if I don’t particularly enjoy tofu? Because, this recipe results in fish sticks that are seasoned and cooked just the right way, so that the tofu doesn’t stand out like a sore thumb – the flavors are married so well and the textures so much on point that the experience is wholly “fish sticks” and not “tofu trying to be fish sticks.” And, I can definitely get on board for that.

If you’re like me, you hold the popular assumption that all mainstream tofu comes from genetically modified and heavily-sprayed with herbicides soy. This is actually a myth, but you still have to be vigilant about your sources. GMO-free tofu brands exist, especially when you opt for organic tofu.

Now, back to the “fish” sticks. This tofu fish sticks recipe will appeal to your and all your guests’ palates (they’re fried, after all). Pair them with your favorite vegan dipping sauce, such as a vegan white cheese party dip, vegan mayonnaise, or marinara sauce.

Vegan Tofu Fish Sticks Recipe

Serves two

Ingredients

• 14 ounces extra firm tofu
• ½ cup rice flakes
• 1 teaspoon sea salt
• 1 teaspoon black pepper
• ¼ teaspoon red pepper flakes
• 1 teaspoon garlic powder
• 1 teaspoon sweet paprika
• ½ cup cornstarch
• ½ cups bread crumbs
• Vegetable oil for frying

Directions

Slice the tofu into fish stick-sized pieces. Place them on a few layers of paper towels and cover with a few more layers of paper towels. Place something flat and heavy on top of them (like a cast iron skillet) to help squeeze out the excess water from the tofu. Let the tofu sit as such for at least 30 minutes. Once they have drained adequately and are dry, season them liberally with one-half teaspoon each of salt and black pepper.

In a food processor, pulse together the rice flour, bread crumbs, remaining sea salt, remaining black pepper, red pepper flakes, garlic powder, and paprika. In a small bowl, mix the cornstarch into one-fourth cup of water and set aside.

Heat the oil in a frying pan. Dip each tofu stick into the corn starch batter and then the rice flake and bread crumb mixture. Make sure each side is well coated. Delicately drop each fish stick into the oil and let cook on each side for a few minutes on each side, or until golden brown. Use a slotted spoon to remove the fish sticks from the frying pan and transfer them to a plate covered with paper towels to help absorb excess oil.

Serve immediately and enjoy!

Related EcoSalon
Fish Have Friends, Study Finds (So Go Vegan and Stop Eating Them)
Sard-In: The ‘It” food in France is a tiny, Sustainable Fish
Mackerel: The Ethically Correct Fish

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These Vietnamese spring rolls with ginger-peanut sauce makes for a light and delicious springtime meal.

Spring rolls can go both ways on the health spectrum. Most spring rolls you find on restaurant menus are filled with chicken or meat and held together by a white flour-based dough that is then fried to a not-so-body-friendly, albeit delicious, perfection. However, you can enjoy the spring roll experience without the excess calories.

The following recipe for vegan Vietnamese spring rolls glorifies warm weather flavors without all the guilt. Rice paper wraps around lightly fried tofu, delicately sweet nectarines, fragrant mint and cilantro. Better yet, each bite is augmented with a zesty peanut sauce dip, making for the ultimate pairing. Enjoy!

Vegan Vietnamese Spring Rolls Recipe

Makes 10

Ingredients

For the tofu

• 1 tablespoon olive oil
• 16 ounces super firm tofu, sliced into steak-fries
• 1 clove garlic, minced
• 1 teaspoon black pepper
• 1 teaspoon salt

For the peanut sauce

• ¼ cup peanuts
• 2 tablespoons tamarind paste
• 1 tablespoon soy sauce
• 1 tablespoon maple syrup
• 1-inch nob fresh ginger

For the spring rolls

• 10 rice papers
• Handful of baby spinach
• 1 avocado, sliced
• 4 medium nectarines, sliced
• 10 sprigs of mint
• 10 sprigs of cilantro
• Juice of 1 lime

Directions

For the tofu, heat the olive oil in a skillet over medium-high heat. Add the garlic and cook and stir for one minute. Add the tofu and fry for 1-2 minutes on both sides. Add the salt and pepper and combine well. Reduce the heat to medium-low and let cook for another 2-3 minutes. Set aside.

For the peanut sauce, add all of the ingredients into a food processor and blend until smooth. Store in the refrigerator while assembling the rolls.

Fill a large flat dish with warm salty water. One at a time, soak each rice paper in the water until soft. Carefully remove and set on a plate. Immediately fill the center with 2-3 leaves of baby spinach, an avocado slice, 2-3 nectarine slices, 1 slice of tofu, 1 sprig of mint, 1 sprig of cilantro, and a squeeze of lime juice. Fold the bottom and top of the paper over the filling and then fold in the sides. Repeat with the remaining rice papers.

Once finished, serve the spring rolls aside the peanut sauce and dip before you bite!

Related on EcoSalon
Asian Spring Roll Recipe with Spicy Peanut Dipping Sauce
9 Spring Rolls Recipes That’ll Make Your Appetite Blossom
Traditional Spring Rolls Recipe Get a Scrumptious Vegan Spring Makeover

Spring Rolls Image from Shutterstock

The post Vegan Vietnamese Spring Rolls Recipe with Ginger-Peanut Sauce appeared first on EcoSalon.

We often equate soy products with a healthy lifestyle, as they routinely replace meat counterparts with an alternative that is lower in fat and calories and more animal friendly. However, from soy milk to soy-based “burgers”, the benefits of soy products have been marketed in a fashion that has misled America.

There is no saying that soy is entirely bad — it’s not — as it is sometimes the better alternative to animal-based products. There is, however, a flip side to the so-called protein-packed savior of the vegan world. Soy has been linked to cancer prevention and cardiovascular health, but its real pull has come from being commercialized as a weight loss tool.

These health claims and assumptions about the benefits of soy don’t take into consideration the form that most Americans consume soy. The soy products we see on our plates are unlike the kind commonly prepared in Asia, where the soy is often used in its fermented form. Most of the soy that we consume is genetically modified, over-processed, and filled with chemicals to the point that it loses many of its health benefits. When processed, soy’s isoflavones biochemically change, and this change can contribute to tumor growth. Soy is also very difficult to digest after all these manipulations and can be allergenic and mucous-forming in the body. And, just to debunk a common myth, soy is not a surefire weight-loss facilitator.

Steer clear of soy in all its forms, including all those prepared vegan “burgers” and “cheeses”, which are often not only soy-based but also full of other additives that, albeit vegan, are hard for your body to digest. When you do eat soy, look for organic whole soy products like edamame, miso, tofu and tempeh.

Photo Credit: Lillakanarie

The post Benefits of Soy? Not As Healthy As You Think appeared first on EcoSalon.

A catchall recipe for everyone, tofu scramble just may become your go to Sunday brunch.

“What’s for brunch?” It’s a common, lazy Sunday morning question in my home. When my boyfriend asks, I grin with a wink, and he knows what’s coming. Tofu scramble. There’s something about this recipe that feels one part adventurous (tofu is a canvas for your fresh garden delights, so this recipe never gets boring); one part comforting (think the mac-and-cheese of breakfast); and one part responsible (it’s packed with protein, veggies and vitamins to jumpstart your Sunday fan fare).

Whether an outright meat eater, vegan, vegetarian, pescetarian or eggetarian, this versatile dish will suit every preferential palette. In fact, it’s a great way to take a break from egg over-consumption doldrums. Best yet? It’s so easy and fun, your boyfriend, husband, roommate (fill in the blank) just might give you the ultimate Sunday morning treat and whip it up for you.

Ingredients
Serves 2 generous portions

• 1 firm block of tofu (ideally use fresh, local tofu for the smoothest flavor)
• 1 cup broccoli (chopped)
• ½ medium onion (chopped)
• 1 handful cilantro leaves
• 1 chili pepper / hot pepper (to taste)
• 1 avocado
• handful of olives (of your choice)
• ½ teaspoon turmeric
• ½ teaspoon paprika
• 1 tablespoon nutritional yeast (or more, to taste)
• 1 teaspoon salt (to taste)
• 1 tablespoon cooking oil (safflower oil or another high heat oil of your choice)

Directions

1. Prepare your tofu by removing its water and squeezing out any excess water by gently pressing it between two plates / flat surfaces
2. Heat your cooking oil in a skillet or sauté pan, and lightly cook the onion and broccoli.* When it is about halfway cooked, add the paprika, and mix together. Continue to cook the your broccoli until lightly brown and until your onions are slightly transparent. Remove from the pan.
3. Next, add the tofu to the pan (adding a dash of oil if needed). Cook the tofu on medium heat until the sides turn brown.
4. Add turmeric, salt and nutritional yeast to the tofu, and mix together until the tofu is fully coated with the turmeric and nutritional yeast.
5. Add your broccoli, onions and hot chili pepper to the tofu mixture.
6. Toss together, and sauté for another 3-5 minutes until lightly brown and melded together.
7. Garnish with cilantro leaves, olives and ½ avocado, per serving.
8. Serve hot, and enjoy!

*Note: This recipe is so versatile. Add in any farm fresh vegetables and herbs to play with the flavor and fit your palette.

(Recipe compliments of this author’s Sunday brunch-loving boyfriend.)

Want more food inspiration? Check out the rest of our Sunday Recipe series. 

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A round-up of what we’re reading right now.

How email, IM, Twitter, and Facebook are keeping you from what’s really important. [via Harvard Business Review]

As one college senior prepares to enter the adult world, she’s asking herself big questions – like which cast iron pan should she buy for her first kitchen? [via Food52]

Both men and women objectify women, according to a recent study. [via The Atlantic]

How one doctor-cum-street-artist is bringing art and inspiration to a Navajo reservation. [via Adventure Journal]

Researchers tested how the brain reacts when you love someone with all your might. The results may surprise you. [via The Frisky]

Behold, the perfect tofu sandwich. [via Big Girls Small Kitchen]

Image: A . FRST

The post Link Love: Twitter and Tofu appeared first on EcoSalon.

A (sort of) vegan-friendly round-up sure to get you talking.

A New York Times article is giving a renewed platform for animal rights activists and vegans worldwide to sound their horns about animals as part of fashion and home decor. With West Hollywood – population 36,000 – leading the charge, Animal Cruelty Activists Spark New Debate For Fashion and want you to pay attention.

To the uneducated, vegan diets are bland, boring and filled with massive amounts of soybean products shaped into blocks that look like astronaut food. In 7 Delicious Meat Alternatives (And Not a Lick of Tofu in Sight), we get to explore quinoa, tempeh and mouthwatering veggie burgers packed with more healthy protein than a meat lover can shake a hot dog at.

When it comes to fashion, eco-friendliness and veganism are often perceived as being in different camps (though some brands are getting better, for sure). Still, it’s a fine line, and in Is Vegan Fashion Sustainable?, we explore why there are still differences in opinion.

Can a principled vegan woman find it within herself to fall for a meat-eating man? “Marinate on that a minute,” says Sex by Numbers columnist Abigail Wick. In Can a Vegan Woman Love a Meat-Eating Man? Wick ruminates “As much as a man’s virtues and joie de vivre might make my heart sing, I simply cannot conceive of spending my life – much less creating a family – with someone who chooses to overlook the implications of his morning bacon and eggs.”

How about if I just pull a quote from the article The Conscious Case Against Veganism: “Eating ethically is not a purity pissing contest, and the more vegans or vegetarians pretend that it is, the more their diets start to resemble mere fashion – and thus risk being dismissed as such.”

And now I’m going to run for shelter.

The post The Friday 5: Vegan Lovers Edition appeared first on EcoSalon.

We’re talking about soy this month – its environmental and social impact as a monoculture crop as well as its nutritional profile. Traditional soy products, both fermented and non (tofu, miso, and tempeh) are nutritious and tasty and can be used in so many ways. It’s the processed soy products that aren’t so good for our bodies. As part of our soy series, you’ll be seeing recipes using traditional, minimally-processed soy foods.

This first recipe is easy to put together, flavorful, light, and fun to eat. Try it as an appetizer or serve it as part of a Southeast Asian meal presented family style.

Southeast Asian Tofu Lettuce Wraps

Serves 6 for an appetizer

You will need:

Dressing:
2 cloves garlic, peeled and chopped finely
1/3 cup fish sauce
1/3 cup freshly squeezed lime juice
1 tablespoon sugar
1 teaspoon Thai chili sauce

Garnish:
Peeled and finely chopped cucumber
Finely diced red onion
Finely chopped cilantro
Finely chopped mint
Finely chopped Serrano chilies, with seeds (mixed red and green is good)
Chopped roasted peanuts

Filling:
1 tablespoon peanut oil
12 ounces firm tofu, cut into 1/2-inch cubes
1 tablespoon soy sauce
1 tablespoon sugar
1 tablespoon fish sauce

Whole iceberg or large leaf lettuce leaves, washed and dried

To make:

Prepare the ingredients for the dressing and whisk together in a small serving bowl until sugar dissolves. Set aside. (Note: use organic ingredients whenever possible.)

Chop the ingredients for the garnish and place on a large platter in little piles or in individual bowls.

Heat the peanut oil in a heavy skillet over medium high heat. Add the tofu and let it cook, stirring occasionally to keep it from breaking up too much until it is warmed through and beginning to brown. Add the soy sauce, sugar and fish sauce. Cook, stirring for a few minutes, until the flavorings fully coat the tofu.

To serve:

Place the tofu filling in a bowl and serve with the garnishes and the dressing on the side, with the lettuce leaves on a separate platter.

Let each guest fill their lettuce leaves with tofu and vegetables, spooning the dressing over each portion. Roll and eat

Recipe copyright Vanessa Barrington 2009

Image: マユミ

(Note: image also depicts grilled eggplant)

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