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Healthy Tofu Marinade To Nail Your Meal Prep

A couple weeks ago I had a heavy teaching day which meant I had little to no time to prepare my food in advance so I popped into a local food establishment and picked myself up a vegan meal which consisted of tofu, brown rice and some veg. Now, I did eat said meal (because I was very very hungry) but it was a struggle. The tofu was so tasteless that it stopped my hunger in its tracks…

So when Bacofoil® set me the challenge of creating a healthy marinade I knew straight away what I would be using it for.

This tofu marinade recipe is so quick and easy, making it perfect for you and your Sunday meal prep goal (y’all know you had that on your list for 2018). You can make all your lunches for one week just by multiplying the quantities and have them ready to grab and go each morning.

vegan tofu marinade recipe for meal prep

Peanut Satay Marinated Tofu (serves 1)

What you need:

  • Bacofoil® All Purpose Zipper Bag (Medium)
  • Bacofoil® The Non-Stick Kitchen Foil
  • 1/2 block of extra firm tofu
  • 1tbsp olive oil
  • 1 tbsp peanut butter
  • 1tbsp rice vinegar
  • 1 tbsp soy sauce
  • 1/2 tbsp agave nectar
  • 1/2 tsp ground ginger
  • 1tsp minced garlic
  • 1/2 tsp chilli flakes

vegan tofu marinade mixed in bacofoil All Purpose Zipper Bag

To prepare the tofu:

  1. Open and drain the tofu
  2. If you don’t have a tofu press, just place it in a kitchen towel / in some kitchen paper and place between two chopping boards loaded with heavy stuff! I actually put it in my turned off grill and place a couple bags of flour on top! Leave for at least ten minutes (if it’s Sunday, go take your shower or something!)
  3. Cut the tofu into 1-2cm cubes
  4. Open a Bacofoil® All Purpose Zipper Bag and stand on your kitchen surface (yes, the bag can actually stand). Pop your tofu cubes in there now
  5. Place all the marinade ingredients in a bowl and whisk until well combined (add a splash of water if you think you need it)
  6. Add the marinade to the Bacofoil® All Purpose Zipper Bag then tightly seal the bag using the zip closure and give it a good shake until the tofu is evenly coated
  7. Place the bag in the fridge and leave for as much time as you have available (anything from 10 minutes to overnight, the longer the better)

tofu marinade recipe on bacofoil tray

To cook the tofu:

  1. Preheat the oven to 200 degrees
  2. Line a baking tray with Bacofoil® The Non-Stick Kitchen Foil to prevent the tofu from sticking (use the non-shiny side for cooking). It also saves on the washing up when you’re done 😉
  3. Spread the tofu evenly on the tray and place in the oven
  4. Bake for 25 to 30 minutes, turning half way

***

Serve with: a bed of raw spinach, brown rice and steamed broccoli OR my personal favourite, a bed of wholewheat noodles tossed in sesame seed oil and soy sauce and steamed broccoli

***

I have a few tips from Bacofoil® for healthy cooking to share with you too:

Their Non-Stick Kitchen Foil has a unique non-stick surface, meaning you don’t need to use oil or butter! This one was tried and tested in the recipe I made above.

Place an avocado in one of the All Purpose Zipper Bags to keep it fresh for longer!

The All Purpose Zipper Bags are also reusable – use them to securely store homemade soup in the fridge (they stay upright) then wash and use again!

***

If you have the facilities where you work, then reheat your meal when you’re ready. However, I ate mine cold and it was perfectly delicious!

You have to let me know what you think if you give this recipe a try! …and if you have any other healthy eating tips or meal prep hacks please share them in the comments below or tag me on my social accounts…

Elle 🙂

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This post was created in collaboration with Bacofoil®, however, you know me, all opinions as always are my very own ;)

2 Comments

  1. Shelby @Fitasamamabear
    March 22, 2018 / 18:15

    mm peanut butter on anything is yummy to me!

    • Elle
      Author
      March 22, 2018 / 18:16

      Couldn’t agree more Shelby! 😉

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