Tofu Kale Noodles - Vegan & Gluten Free

Tofu-lehtikaalinuudelit - Suomenkielinen käännös löytyy alta.

I workout 3-5 times a week. My workout week consists of 2-4 sessions at Helsinki Core Trainers with coach Kanerva Ahonala and once a week I do pilates with instructor Sanna Yrjänheikki at Pihasali.

Usually my training session is at the evening so Pete cooks for us during my training. But occasionally I cook by myself something quick and tasty like Asian style noodle. This style "fast food" is good for home cooked lunch as well. Just make sure you get enough protein and vegetables after workout. In this recipe the protein is cold-smoked tofu.

This recipe is vegan and gluten free as I wanted to make a recipe for people who attend the Vegan Challenge this January.

Tofu Kale Noodles (serves 2)

• 150 g tofu
• 100 g Edamame & Mung Bean Fettuccine or gluten free noodles
• 1-2 kale leaves (instead you can use for example white cabbage)
• 1 small garlic clove
• 1 cm piece of fresh ginger
• ½-1 fresh red chili
• 1 tbsp cold-pressed coconut oil
• 1 tsp hoi sin sauce
• 1 tbsp mushroom or soy sauce (You can get mushroom sauce from Asian markets.)
• 1 tbsp rice vinegar
• ½ lime
• 1 tbsp sesame seeds
• chopped fresh coriander leaves and / or chives

Put water in a cattle to boil. Dice the tofu. Remove the core of the kale leave and chop the leave. Mince the garlic, ginger and chili. Put the pan over a medium heat. Put the fettuccine (or noodles) into the boiling water. Add the garlic, ginger and chili into the oil and fry with hoi sin sauce, mushroom sauce and rice vinegar for few minutes. Add the tofu and the kale. Fry for 5 minutes and squeeze in the lime juice and grate some zest of the lime and add it. Add the sesame seeds. Drain the fettuccine and add to the tofu and kale mixture. Garnish your portion with fresh herbs.

The tofu that I used in this recipe contains soy sauce that contains wheat. I have understood that celiacs can use soy sauce. Correct me if I am wrong.

Jalotofu and Explore Asian products were given to me from Sugar Helsinki.

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Tofu-lehtikaalinuudelit

Urheilen 3-5 kertaa viikossa ja treenin jälkeen kaipaan nopeaa, mutta terveellistä ja maukasta ruokaa. Usein kokkaan aasialaistyyppisiä nuudeleita. Tähän reseptiin valitsin proteiininlähteeksi kylmäsavu-tofun.

Tämä resepti on vegaaninen ja gluteeniton. En osallistunut tammikuun Vegaanihaasteeseen, mutta halusin tehdä reseptin heille, jotka ottivat haasteen vastaan.

Tofu-lehtikaalinuudelit (kahdelle)

• 150 g tofua
• 100 g Edamame & Mung Bean Fettuccine tai gluteenittomia nuudeleita
• 1-2 lehtikaalin lehteä (vaihtoehtoisesti voit käyttää esim. valkokaalia)
• 1 pieni valkosipulinkynsi
• 1 cm pala tuoretta inkivääriä
• ½-1 tuore punainen chili
• 1 rkl kylmäpuristettua kookosöljyä
• 1 tl hoi sin -kastiketta
• 1 rkl sieni- tai soijakastiketta (Sienikastiketta myy Aasialaiset ruokakaupat.)
• 1 rkl riisietikkaa
• ½ limetti
• 1 rkl seesamin siemenä
• hienonnettua tuoretta korianteria ja / tai ruohosipulia

Laita vesi kattilaan kiehumaan. Kuutioi tofu. Poista lehtikaalin "ruoto" ja pilko pieneksi. Hienonna valkosipuli, inkivääri ja chili. Lämmitä pannu hieman yli keskilämmöllä. Laita fettuccine (tai nuudelit) kiehuvaan suolattuun veteen. Lisää valkosipuli, inkivääri ja chili pannulle ja paista hoi sinin, sienikastikkeen ja riisietikan kanssa muutama minuutti. Lisää tofu ja lehtikaali. Paista 5 minuuttia ja purista sekaan limetin mehu, raasta myös joukkoon hieman limetinkuorta. Lisää seesaminsiemenet. Valuta fettucine ja lisää se tofu-lehtikaaliseokseen, sekoita. Koristele annoksesi tuoreilla yrteillä.

Käyttämässäni tofussa on soijakastiketta, missä on vehnää, mutta olen ymmärtänyt, että keliaakikot voivat käyttää soijaa. Korjatkaa, jos olen väärässä.

Jalotofu- ja Explore Asian -tuotteet saatu Sugar Helsingiltä.

Mushrooms and Kale with Buckwheat

Once again this is one of my quick meals after the workout at Helsinki Core Trainers. I had some funnel chantarelles I collected from the forest this weekend at the cottage. So this is what I cooked today.

Just a quick iPhone photo.

Mushrooms and Kale with Buckwheat (serves 2)

• 3-5 dl forest mushroosm (I used funnel chanterelles)
• 1 small bell pepper
• 1/2 fresh red chili
• 1 clove of garlic
• few slices of fresh ginger
• 2 big leaves of kale
• 2 tbsp mushroom sauce or soy sauce
• 1 tbsp rice vinegar
• 1,5 dl buckwheat
• 1 tsp seasalt
• butter or olive oil for frying
• grated pecorino or parmesan

Clean your mushrooms and tear them smaller. Cook the buckwheat in boiling water with seasalt (it will take 10 minutes). Meanwhile slice the bell pepper. Chop the chili, garlic and ginger. Remove the stems of the kale leaves and slice into thin strips. Heat the pan hot and fry the mushrooms until the liquid has evaporated. Add some butter and / or olive oil. When it has melted add the rest of the vegetables. Stir in the mushroom sauce and the vinegar. After frying for about 5 minutes add the cooked buckwheat and stir. Taste if the seasoning is good and add some sea salt if needed. Garnish with pecorino or parmesan cheese.

Funnel Chantarelle aka suppilovahvero.

You get the protein from the mushrooms. Funnel Chantarelles even have vitamin D2. Read more about the nutritional values from here.

Bon appétit!

I still have some funnel chanterelles and black chanterelles left. I am planning to cook some mushroom risotto tomorrow after the workout.

Stay tuned, I will write more about my training at Helsinki Core Trainers soon!

Kale Tofu Omelet

This is one of my workout meals. I cooked this after last Thursday's workout. Because I had kale I wanted to cook something out of it. Omelet is always fast to make. So I made the omelet and ate it with marinated cottage cheese. For protein I had eggs, tofu and cottage cheese and for vegetables kale, tomatoes and peas.

I love the amount of light we have during the summer. You can easily get good iPhone photos even in the evening.

Kale Tofu Omelet (serves 1-2)

• one big leaf of kale or few smaller ones
• 100 g marinated tofu
• 3 organic eggs
• 3 tbs milk (or water)
• 3 ts virgin coconut oil
• black pepper
• sea salt

Slice the tofu and tear the kale leaf(s). Break the eggs into a small bowl and add the milk (or water), beat with a fork. Put the coconut oil onto a hot frying pan. Fry the tofu and the kale until the tofu gets some color. Remove from the pan. Reduce the heat until medium hot. Add the egg mass. Start to pull the mass from the sides into the center of the pan, but keep it evenly spread. Do not over cook. When the mass is still liquid add the kale and the tofu on top of the omelet. Spice with black pepper and sea salt.

For side dish I filled a small bowl with cottage cheese, tomatoes and peas and mixed them with a marinade of olive oil, vinegar, sea salt and black pepper.

This is a big protein bomb. Highly recommended for vegetarians. Though it was so big that I left half of it for the next morning.

Workout + Quick Meal

I have not really been exercising lately. My friend Maria told me earlier this summer about Helsinki Core Trainers where she trains in the Bootcamp group. So today I finally joined her for the first time. The work out was HARD but really effective. I will go again later this week!

Earlier last year when I was training with a personal trainer I learned that after the work out you are supposed to eat quickly (like within 30 minutes). So when I came home I started to cook something simple and fast.

I was too hungry to get my DSLR Camera, so this is a Instagram picture.

This is what I ended up eating. For protein I had some shrimp and cottage cheese. For veggies I choose salad, cucumber and marinated tomatoes and spring onions mixed with the shrimp. I also boiled some buckwheat on the side.

Recipe for the marinade

• olive oil
• vinegar
• a pinch of sea salt
• a pinch of brown sugar
• black pepper

Mix all together with the ingredients you want to marinate. Enjoy your meal!

You can easily vary this recipe and choose different kind of vinegars. This time I used apple vinegar spiced with raspberry and peach.

Luckily I had my bicycle to get home. I would have been too tired to walk after the workout.  

Do you need help with workout food ideas? Would you like me to post more of this kind of food tips?