One way to support heart health is by adding more plant-based foods to our diets.

Tofu is one of these foods. Since a lot of people don’t know how to cook tofu, Taylor Lucas, one of the nutritionists on our team, is sharing a favorite recipe that is delicious and easy to make.


  • 16 oz Extra firm Tofu
  • 2 TBS olive oil (or cooking oil of choice)
  • 1 tsp ground/fresh ginger
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/4 tsp cayenne pepper
  • 4 TBS Soy Sauce (tamari or liquid aminos for a Gluten Free option)
  • 2 TBS Hoisin Sauce
  • 2 TBS Maple Syrup


  1. Press Tofu to remove excess water for 20 minutes. (This can be done by wrapping in a kitchen towel or paper towels and leaving the tofu to rest under a weighted object, like a cookbook!).
  2. When your tofu is finished pressing, cut it into cubes.
  3. Heat the olive oil in a frying pan and when it’s hot, add the tofu cubes.
  4. Fry until lightly browned, gently turning over the tofu so that it doesn’t break up.
  5. Then add in all the spices, and the soy/tamari sauce, hoisin sauce and maple syrup and fry with the tofu until the sauce becomes sticky on the tofu. Remove from the heat and set.

You can add this tofu to many different dishes like stir-fried noodles or rice, salads, and even sandwiches and wraps!

Taylor loves helping her clients make peace with food, especially ones with diverse backgrounds whose traditions are focused on some of those long-standing food favorites that are often dismissed because they have a stigma of being “bad” for you. With her expertise and guidance, she shows clients how easy it can be to incorporate their own cultural foods into their diet – without stress and worry it’s not “good for you.”

If you are looking for help and want to reach out to a dietitian, nutritionist, or specialist on our team, book a call with me so we can determine where you need help and determine the best person on the Erica Leon Nutrition and Associates team to support you.