Looking for a delicious and healthy recipe that follows a WFPB (Whole Foods Plant-Based) diet? Check out this easy and flavorful dish that includes a balanced plate with a low-fat protein option. Perfect for those looking to improve their health and try out a WFPB lifestyle! Full recipe below:
#wfpb #lowfat #highprotein
DIJON MUSTARD SAUCE
4 tablespoon Dijon mustard
2 tsp white vinegar or apple cider vinegar
2 tablespoon maple syrup
4 tablespoon lemon juice
1 clove minced garlic
salt and pepper to taste
7 ounces extra firm tofu pressed for 30 minutes and cubed
3 Yukon potatoes cubed (or any potatoes you choose)
1/2 pound Brussel sprouts wash and trim and cut in half
Add all the ingredients for the sauce in a bowl and mix well
In a separate bowl add 2 Tablespoons of the sauce and add the Brussel sprouts and mix to coat well. Place on a lined baking sheet cut side down in a single layer.
Add 2 more tablespoons of the sauce into the same bowl and add the potatoes and coat well and add to baking sheet in a single layer.
Finally add 2 more of the sauce into the same bowl and add the tofu and gently toss to coat well then add to the baking sheet in a single layer. Bake in a preheated 425 degree oven for 20 minutes. After 20 minutes flip the Brussel sprouts, potatoes and tofu and bake for another 10 to 15 minutes or until golden.
Drizzle the rest of the Dijon sauce over everything and enjoy!
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Today I’ll be showing you a really easy balanced meal this can be lunch dinner whatever you want but it’s going to have starches non-starchy vegetables and protein so a perfect plate so stick Around hi Debbie chw here from chew on vegan welcome back to my kitchen if you’re new here I’m a plant-based RN I follow a whole food plant-based way of eating on my channel you’re going to find quick and easy Whole Food plant-based recipes so if that sounds
Good to you please subscribe and don’t forget to hit that notification Bell so you’re notified every time I upload a video which is twice a week and be sure to follow me on Instagram for more plant-based content I also invite you to check out the links below not only will
The full recipe be down there but I also have links to my favorite products I have links to my newsletter my Facebook group my eguide and my online course which is wonderful if you are struggling or if you need some extra help or if you’re brand new to this way of eating
Then this course is for you so as I said today I’m going to be making a balanced plate here this recipe serves to it’s going to involve some brussel sprouts some tofu and some Yukon Gold potatoes so let’s get started first off we’re going to whip up this
Dijon saw or marinade whatever you want to call it um and this is what we’re going to use to flavor our tofu our brussels sprouts and our potatoes so first off we’re going to have some Dijon mustard I’ve got about a clove of garlic this was like at the end of my
Jarred garlic I used some of the liquid too I’ve got lemon juice vinegar little maple syrup pinch of salt a little pepper and then we’re just going to whisk it all up and then taste it if you want it a little sweeter add a little bit more of
Your maple syrup if you want it more vinegar yes you know add some more vinegar you need salt whatever so just do it to your taste but this is the base all right so I put about 3 tablespoons of the marinade into this separate bowl and then I’m going to just
Going to add my brussels sprouts I have about a half a pound here that I’ve trimmed and have washed of course and then we’re just going to toss this and get these coated the best you Can okay so then I’m going to put these face down onto my lined baking sheet here cuz everything’s going to cook in one pan which is another beauty of this recipe I’ve definitely been on a brussels sprouts kick so you want to try to keep this a
Third of the pan cuz you’ve got to put potatoes and tofu on here as well and if any of these leaves come off no problem that makes nice little crispy bits we like that now I’ve got some Yukon Gold potatoes here you you can use whatever
Kind of potatoes you want and I just kind of chopped them up and I put a little bit more of the marinade in here and then we’re just going to coat these do the same thing all right then we’re just going to dump these [Applause]
On then we’re going to use about 7 oz of extra firm tofu which is half this block so I’m going to cut it in half and then I’m just going to cube it up and then a little bit more of the marinade and the tofu goes
In and I did press this for a little bit for about 30 minutes and then we’re just gently coat These then I’m just going to place these on here all right and we have a little bit of the marinade left over to drizzle over when they’re it’s all done so this is going to go into a preheated oven at 425 for 20 minutes and then we’re going to
Flip everything and cook it for another 10 or until we have the Christmas that we like all right it’s been 20 minutes I’m just going to kind of flip these real quick [Applause] okay just make sure the in a single layer all right they’re going to go back
In for 10 minutes I’ll check them at 10 if they need to go longer then I’ll do that then I can’t wait to taste this all right here we go all done I’m going to drizzle a little bit more of that leftover dressing or marinade over the rest of the veggies and the
Tofu and the potatoes Your Balanced plate now I know some people are going to say oh that’s not very much food this wouldn’t fill me up well this is my entree I for sure would be having a nice big bowl of soup that I meal prepped over the weekend so
While the veggies and everything are cooking then I have my big bowl soup and then when these are done you eat this and you will be totally full or you have a big salad before you have this plate all right let’s give it a taste all right finished
Product and I think this is a perfect balanced plate I’ve got my starches I’ve got my greens and I’ve got some protein and this is how I’ve been building my plate lately I have protein starch and non-starchy vegetables on the same plate and it’s really been working for me uh
As I said earlier I would eat a salad first or some soup uh this yeah this bowl right here would not be enough to fill me up but uh this is great for my entree all right so let’s give it a taste M very good that marinade or sauce or dressing
Would be great on a salad first of all you can marinate anything in it it’s just a little Tangy and if you like a Dijon mustard then you will definitely like this and on a side note uh I know I’m not for everyone and I appreciate everyone’s comments but if
You don’t agree with me or if you don’t approve of what I’m doing that’s fine you can leave me a comment just be respectful don’t be rude uh there’s no need for that I think we just all need to be a little kinder to each other um I
Mean if I go on somebody’s page or see a YouTube video that I don’t really care for I don’t need to say anything then I know that this person isn’t for me and that’s okay there are thousands of YouTube channels out there to choose from so I don’t mind people asking me
Questions questioning things or having a conversation with me um why I do what I do I don’t appreciate people being outright rude I mean I will delete your comments first of all and if you continue I will block you so it says more about you than me actually so let’s
All just be kinder this year we’re all just doing the best we can with what we’ve got and we just need to have a little bit more compassion for people I think just in general I’ll leave you on that note and if you like this video If
You learn something then please give it a like and share it with your friends if you’ve made it this far in the video please comment below with Dijon and that way I know you made it to the end with me and I really appreciate it and be
Sure to check out all the links below for the resources I offer and my favorite products and remember all my recipes are good for you they’re good for the animals and they’re good for the planet and what you put on your plate determines your fate and your weight until next time thank you