This Indian-inspired recipe is one of John Mackey’s favorites. It is quite simple to make, but it takes a lot of fresh spinach (saag) to get the right texture and flavor. Tofu substitutes well for the paneer cheese used in traditional recipes, as it has a similar texture and mild flavor.
1 (14-ounce) block firm tofu, drained
1 cup unsweetened soy milk or other nondairy milk
1/2 (15-ounce) can coconut milk
2 tablespoons curry powder
1 teaspoon cayenne pepper
4 tablespoons fresh lemon juice
1 yellow onion, chopped
10 ounces fresh spinach
1 bunch mustard greens, trimmed
4 garlic cloves
11/2 tablespoons minced fresh ginger
1 (6-ounce) can no-added-sodium tomato paste
1 teaspoon cumin seed
Wrap the drained tofu in a few layers of paper towels, then sandwich it between two plates and weight down the top plate with a heavy book. Press for at least 10 minutes and up to 1 hour.
Meanwhile, in a medium bowl, stir together the soy milk, coconut milk, curry powder, cayenne, and 2 tablespoons of the lemon juice.
Cut the pressed tofu into roughly 1/2 by 3-inch strips and place them in the bowl. Cover with the marinade and marinate in the refrigerator for at least 2 hours or up to overnight.
Preheat the oven to 350ºF. Line a baking sheet with parchment.
Remove the tofu from the marinade, reserving the marinade. Place the tofu strips on the prepared baking sheet, leaving space between them (if they touch, they will stick together). Bake for 20 minutes, then flip the tofu slices using a spatula and bake until slightly firm to the touch, about 20 minutes more.
Meanwhile, heat a large sauté pan over medium-high heat. When hot, add the onion and dry sauté, stirring to prevent sticking, until translucent, about 4 minutes. Add 2 tablespoons water and stir to deglaze the pan. Remove from the heat and let cool slightly.
Bring a large pot of water to a boil. Submerge the spinach and mustard greens in the boiling water for 30 seconds. Remove with tongs and transfer to a food processor. Add the onion, garlic, ginger, tomato paste, cumin, remaining 2 tablespoons lemon juice, and the reserved marinade. Puree until mostly smooth.
Pour the spinach mixture back into the pan and reheat over low heat. Add the tofu strips and mix gently until coated and warmed through.
Per serving: 254 calories, 8 g total fat, 1 g saturated fat, 0 mg cholesterol, 210 mg sodium, 25 g total carbohydrate (7 g dietary fiber, 11 g sugar, 0 g added sugars), 21 g protein, 10 mg iron
by John Mackey
by Alona Pulde, MD
by Matthew Lederman, MD
With Derek Sarno
With Chad Sarno
Whole Foods Market has long been synonymous with high-quality and healthy ingredients. Now, John Mackey, CEO and co-founder of Whole Foods Market, has teamed up with nutritional experts and leading chefs to create a cookbook inspired by these values. They know that cooking food yourself is the secret to changing your diet and sustaining a new lifestyle, and are sharing their favorite recipes that celebrate nutrient-rich, health-promoting whole plant foods.
The Whole Foods Cookbook philosophy starts with the basic tenet that the most important dietary change you can make is to eat more fruits and vegetables. To help you navigate the nebulous world of healthy eating, the authors have written a clear and friendly introductory summary of the Whole Foods Diet's principles, the essential 8 foods to eat, tips on setting up a stress-free kitchen, and more. You'll also find specific guides on cooking beans and grains, building flavors, and impressive techniques like sautéing without oil and roasting to add layers of flavor. But most tantalizing are their 120 recipes covering breakfast, smoothies, entrees, pastas, pizzas, healthy desserts, and more.
The ultimate goal of The Whole Foods Cookbook is to change your habits around eating and preparing food. In the midst of our busy lives, the last thing most of us need is an overly complicated diet. Get the basics right, learn to cook a few meals you love, and eat plenty of them. Once you become accustomed to the whole foods, plant-based lifestyle, you'll quickly gain the confidence to create your own delicious variations.