Cast Iron Tofu

I am continuing to experiment with tofu, but I think I have finally found my favorite way to cook it. Sautéing it on the cast iron skillet! It gets such a good flavor, and crisps up so nicely. You really do not have to do anything with it once it comes off the skillet. Just serve with a side of veggies for a super healthy meal! 

The marinade below is my favorite way to flavor tofu, but any combination of ingredients would work well here. I have tried worcestershire sauce instead of soy. Still delicious! I also think a soy-ginger marinade would taste yummy! 

Cast Iron Tofu

Ingredients:

1 block extra-firm tofu
4 - 8 tablespoons of soy sauce
4 - 8 teaspoons of dijon mustard
1 - 2 tablespoons of fresh horseradish (optional)
Cooking spray (or oil)

Instructions:

Drain and press tofu (I prefer overnight) but at minimum 4 - 6 hours. I use the tofuxpress that I got for Christmas (thanks, Mom and Dad!). If you do not have one, here is a good blog post on how to press tofu with things you have around the house!

Mix up remaining ingredients into a marinade. This can be as thick or as thin as you want to make it based on the proportions of soy sauce to mustard to horseradish.

Slice the block of tofu in to 10 slices. I think this is the perfect thickness for skillet cooking.

Then transfer the tofu and lay each slice flat in a large dish. Pour the marinade, making sure each slice of tofu gets a good coating. Let marinate for at least 30 minutes, but you can also let this sit overnight (this is a plan-ahead but really easy meal).

Pre-heat your cast iron skillet on medium. Once heated, coat the bottom of the pan with some sort of oil. I just used cooking spray. Then place the tofu in the skillet. Let cook on each side for appx. 8 - 10 minutes. Keep a close eye on it, you want to make sure you flip it once the tofu gets brown and crispy on each side!

I think this is a good serving for two, but with the right sides you could definitely stretch this to four people! I served it with a side of steamed frozen veggies and smart balance light. So delicious!

Let me know how the cast iron method of cooking tofu works for you! What are some of your favorite ways to prepare tofu? 

Best Body Bootcamp - Week 5 Plan

I can't believe that we are halfway through Best Body Bootcamp already! I wish I were seeing more results, but I know I have not been 100% on the bootcamp plan all the time... However, I am getting in more activity each week than I ever have before! Especially with the strength training - cardio is much less exciting to me now that I have these strength + cardio workouts to supplement! Going for a quick run or a long walk is still fantastic, but I find myself looking forward to the workouts with weights more than anything else.

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Here are the goals for week 5... (repeat of past weeks' goals)

Record my food intake 100% in My Fitness Pal (while doing my best to stay under my calorie goals, especially this weekend at home)
Drink at least 64 oz of water each day

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And my workout plan:

Monday: 20 min jog, 20 min strength intervals
Tuesday: 30 minute treadmill (hills) workout + strength training
Wednesday: 20 minute jog + 30 minutes of strength intervals
Thursday: 20 minute treadmil (HIIT) + strength training
Friday: 5K around parents' neighborhood
Saturday: long walk around neighborhood + abs video (?) = ambitious...
Sunday: Rest!

Hope it all goes well! Here's to a successful week 5!

Best Body Bootcamp - Week 4 Recap

All of week 4, I was traveling all over the Eastern Seaboard! I always have issues when I get out of my normal routine, so I sent my healthy goals to help me stick to it!

Goal 1: Record my meals and snacks in My Fitness Pal
Goal 2: Floss every night

I did OK on both of these goals... far better at the beginning of the week than towards then end, when I was too tired to care any more!

I didn't make a specific workout plan this week, but I figured I would squeeze in as much working out as I could, with the hopes of getting 5 days in. I consider this week to be a workout success. I have never made it a point to fit in some intense workouts on a work trip - there is a first for every thing!

Here is how week 4 went, workout-wise:

Monday: 60 min plant tour (all walking!)
Tuesday: 30 min walk outside
Wednesday: 30 min circuit training - lower body and jogging/walking interals
Thursday: 45 min walk (another plant tour!)
Friday: 30 min walk (yet another tour..), 2.5 mile jog, 30 mins of abs
Saturday: 60 min strength training intervals, walking ALL day around DC
Sunday: REST!

Overall, it was a good week - especially with traveling from Sunday to Sunday. Looking forward to getting back to normal this week! I just opened up the Phase 3 plan for Best Body Bootcamp (can we say intense?), so details on my week 5 plan to come tomorrow! Also, stay tuned for details from my epic road trip and weekend in DC!