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Tofu and Tomato & Mint Relish

Looking for easy vegetarian/vegan meal ideas? This meal literally took me 15 minutes to prepare and it was simply delicious.

In my article, “To Soy or Not Soy”, we unpack the research with regards to soy products and clear up some of the confusion as to whether soy products increase the risk of breast cancer and other diseases or not.

The short and the long of it is that there is new evidence emerging about soy’s benefit and safety and that avoiding soy is not the answer. The important thing to note is the type of soy that they use, where processed soy products can increase the risk for cancer and other diseases, and unprocessed soy that is organic is safe and even beneficial.

The tomato and mint relish add a delicious sweet and fresh flavour to the tofu- as let’s face it, tofu can be bland. By cooking the tomato, the bioactive ingredient, lycopene, is activated. Lycopene activates the antioxidant processes in the body and is well researched in the field of prostate cancer prevention.

I often use balsamic vinegar to form relishes as it reduces well and allows the vegetables (be it onion, tomatoes or shallots), to form a sticky sweet jam-like consistency without excessive added sugar.

(serves 2 with sides of salads and other veg)

1 box tofu (350-400g)
1 box cherry tomatoes (200g)
1 box fresh mint (20g)
2 tablespoons olive oil
3 tablespoons balsamic vinegar (you can use apple cider vinegar)



1 Place the tofu on piece of paper towel to allow the excess fluid to drain.
2 Slice the charry tomatoes in half and finely chop the fresh mint.
3 Place a small saucepan on a heated stovetop and add half the olive oil (1 tablespoons), once the saucepan is hot.
4 Add the cherry tomatoes and the balsamic vinegar and reduce the heat, allowing the tomatoes to simmer for approximately 5-10 minutes, until they shrink and get a sticky consistency. Add the fresh mint and continue to simmer for another 2 minutes.
5 On a griddled pan, add the remainder of the olive oil, only once the pan is hot.
6 Slice the tofu in half, forming a tofu steak, and place it onto the pan. Grill the tofu for 2-3 minutes of either side.
7 Remove the tofu from the pan placing on a plate and spoon the tomato and mint relish on top.


Nourish yourself to the sunrise.

Cooked with love,
Sunrise by HM

Nourished yet? Comment on what I should write about next? 

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