Looking to incorporate more plant based meals into your diet? Want to eat more veggies? Want to learn how to meal prep?  If so, our Dietitian Lacey has you covered!

This recipe includes roasted tofu which is a great source of plant based protein, a long with an array of other colorful vegetables that provide you with complex carbohydrates, antioxidants and fiber. We know a lot of people are skeptical of tofu, but we encourage you to give it a try… roasting it makes it pretty darn tasty! This recipe is also great for Winning in the Kitchen newcomers as it teaches you how to make two staple foods (roasted sweet potatoes and tofu) that can be used in a variety of other meals, like our Chipotle Burrito Bowl!

Bowl of Health

Meal prep takes 30-45 minutes and makes enough for 4 servings

Ingredients:

  • 1 lb (16 oz) Arugula
  • 1 Large English Cucumber, sliced
  • 1 Red Onion, chopped
  • 1 cup (8 oz) Sweet Corn
  • 1/2 cup (2 oz) Dried Cranberries
  • 1 can Chickpeas (Garbanzo Beans)
  • 1 lb (16 oz) Sweet Potatoes
  • 1 lb (16 oz) Extra Firm Tofu*
  • Olive oil, salt and pepper
  • Salad Dressing of your Choice, or 3 tbsp of Lacey’s Tahini Dressing (recipe below)
  • Optional: 1/2 cup cooked rice or quinoa per serving if this is a recovery meal

Instructions:

  1. Preheat the oven to 420F and line two large baking sheets with parchment paper or foil (if using foil spray it with nonstick cooking spray).
  2. Peel the potatoes if you like & cut into 1/2 inch cubes (about the size of the tip of your thumb).
  3. Place potatoes in a large bowl with 2 tbsp olive oil, 3/4 tsp of salt and 1/2 tsp black pepper (see notes for other seasoning suggestions). Toss to coat and then spread them out in single layer on a large baking sheet, making sure there is space between the cubes. Place in the bottom rack of the oven and set a timer for 10 minutes.
  4. Open the tofu and drain as much of the liquid out as you can. Then gently pat it dry with a paper towel . The drier you can get it, the better.
  5. Chop tofu into 1 inch cubes and put them into the same bowl you used for the sweet potatoes. Drizzle with 3/4 tbsp of olive oil and 1/2 tsp of salt. Gently toss to coat, then lay them out on the other baking sheet.
  6. Once the 10 minute timer goes off, place the tofu in the oven with the potatoes and reset the timer for 15 minutes.
  7. After the 15 minutes is up, pull both the sweet potatoes and tofu out & check to see if they are done (should have some brown spots around the edges). If they are not done, stir them and bake for another 5-10 minutes.
  8. Remove, let cool & then store in a tupperware. Alternatively you can fully assemble all 4 salads in individual containers to take with you on the go.

Optional: Lacey’s Tahini dressing

Place the ingredients below in a jar, shake to mix and then store in the fridge until ready to use (it will thicken).

  • 4 tbsp tahini
  • Juice from 1/2 lemon or 2-3 tbsp apple cider vinegar
  • 1/4 tsp garlic powder
  • 1/2 tbsp soy sauce
  • 1/2 tbsp maple syrup
  • 1/2 tbsp olive oil
  • 3-4 tbsp water
  • pinch of salt

To assemble 1 bowl:

  1. Place 3-4 handfuls of arugula in a large bowl or tupperware.
  2. Top the arugula with 1/4 cup of chickpeas, 1/4 cup of onions, 1/2 cup of cucumber slices, 1/4 cup sweet corn, 2 tbsp dried cranberries, and 1/4 of the tofu and roasted sweet potatoes you made.
  3. Finally, drizzle with 2-3 tbsp of Laceys Tahini dressing (or 2 tbsp of store bought dressing).
  4. Give yourself a high five cause you just meal prepped like a boss!

Notes:

  • Keeping the skin your potatoes on adds more fiber and saves time!
  • If your supermarket has “super firm” tofu in a vacuum sealed package, we recommend using that as it does not need to be drained.
  • If you are feeling adventurous or just want to change things up, try adding 1/2 tsp of cumin and paprika to your sweet potatoes before roasting.
  • If you are not a fan of tofu, you can swap it for 3-4 oz of canned tuna (packed in water), chicken breast, shrimp tempeh or ground turkey.

NUTRITION (for 1 bowl):

525 Calories, 20g Fat, 75g Carbs, 7g Fiber, 21g of Protein


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Lacey provides education and guidance to athletes about how to make healthy food choices that supports their performance goals, aids in sustainable weight loss, and improves their recovery. We are currently in the process of developing custom nutrition plans and one-on-one counseling with her, so keep your eyes out for those to be released in the near future!