Spinach and Tofu Tacos
Registered dietitian Frances cooks inflammation free. Watch as she shares her spinach and tofu tacos recipe that will make a great weeknight dinner.
Registered dietitian Frances Largeman Roth cooks inflammation free. Watch as she shares her spinach and tofu tacos recipe that will make a great weeknight dinner.
Frances Largeman-Roth is a nutritionist and cookbook author in New York City.
1
00:00:00.025 --> 00:00:04.004
[SOUND] Welcome to HealthiNation.
2
00:00:04.004 --> 00:00:05.590
I'm Frances Largeman-Roth.
3
00:00:05.590 --> 00:00:09.190
I'm a registered dietician,
nutritionist, and a cookbook author.
4
00:00:09.190 --> 00:00:14.280
Today we are making these
awesome tofu spinach tacos.
5
00:00:14.280 --> 00:00:18.440
And not only is it a great weeknight
dinner that's super easy to make, but
6
00:00:18.440 --> 00:00:21.140
it also has awesome
anti-inflammatory properties.
7
00:00:21.140 --> 00:00:24.672
So you're going to cut the tofu
into half-inch pieces,
8
00:00:24.672 --> 00:00:29.836
which is what we have here, put that in a
bowl, and then we're going to spice it up.
9
00:00:29.836 --> 00:00:36.690
So we have a tablespoon of chili powder, a
teaspoon of cumin, and a teaspoon of salt.
10
00:00:38.250 --> 00:00:40.753
Get your tofu coated.
11
00:00:40.753 --> 00:00:45.045
I'm also going to add in some
freshly-ground black pepper.
12
00:00:45.045 --> 00:00:47.711
[MUSIC]
13
00:00:47.711 --> 00:00:49.545
And set that aside.
14
00:00:49.545 --> 00:00:54.587
And over medium-high heat, you're going
to add a tablespoon of coconut oil.
15
00:00:54.587 --> 00:01:00.209
To the coconut oil I'm adding
one medium chopped onion and
16
00:01:00.209 --> 00:01:03.545
a large clove of garlic, minced.
17
00:01:03.545 --> 00:01:05.336
Let this cook for a few minutes.
18
00:01:05.336 --> 00:01:10.100
The onion is loaded with flavonoids
which helps to reduce inflammation.
19
00:01:10.100 --> 00:01:13.930
To the pan, I'm also adding in one
teaspoon of fresh red pepper flakes.
20
00:01:15.730 --> 00:01:18.504
Now we're going to add our
tofu back into the pan.
21
00:01:18.504 --> 00:01:21.920
[MUSIC]
22
00:01:21.920 --> 00:01:24.671
Mm, this is starting to smell so good.
23
00:01:24.671 --> 00:01:27.790
You could also add ground
turmeric to the spice mixture.
24
00:01:27.790 --> 00:01:32.680
That's going to add a lot of yellow color
as well as anti-inflammatory power to
25
00:01:32.680 --> 00:01:33.750
this dish.
26
00:01:33.750 --> 00:01:38.230
Okay, to our tofu and
onion mixture, I'm going to add two
27
00:01:38.230 --> 00:01:43.169
cups of frozen corn kernels which
have thawed, as well as one and
28
00:01:43.169 --> 00:01:49.129
a half cups of either halved cherry
tomatoes or just chopped whole tomatoes.
29
00:01:49.129 --> 00:01:51.620
We're gonna let this cook for
about two minutes.
30
00:01:51.620 --> 00:01:54.420
Okay, we're ready to add our spinach now.
31
00:01:54.420 --> 00:01:56.588
This is five ounces of fresh spinach and
32
00:01:56.588 --> 00:02:00.211
what I love about this recipe is
it's loaded with antioxidants.
33
00:02:00.211 --> 00:02:02.835
You've got all these
colorful vegetables here and
34
00:02:02.835 --> 00:02:05.650
they're all contributing
antioxidants to the dish.
35
00:02:07.040 --> 00:02:08.910
Okay.
So it looks like a lot of spinach but
36
00:02:08.910 --> 00:02:10.780
it's gonna cook down really quickly.
37
00:02:13.130 --> 00:02:16.830
And because we pressed our tofu,
the tofu is holding its shape.
38
00:02:16.830 --> 00:02:18.170
And that's what you wanna see.
39
00:02:18.170 --> 00:02:20.920
You wanna see these nice
little cubes of tofu,
40
00:02:20.920 --> 00:02:24.030
not tofu that gets all
mushed up in your pan.
41
00:02:24.030 --> 00:02:27.010
Now we're just gonna add
the juice of a lime.
42
00:02:27.010 --> 00:02:28.087
Give it a toss.
43
00:02:28.087 --> 00:02:32.128
I have a corn tortilla here, I've just
heated it up in the oven a little bit.
44
00:02:32.128 --> 00:02:36.253
I'll spoon a little bit of
the filling into the taco shell.
45
00:02:36.253 --> 00:02:39.670
[MUSIC]
46
00:02:39.670 --> 00:02:41.253
Oh, that looks great.
47
00:02:41.253 --> 00:02:43.813
Now, I like to serve this
with lime wedges too,
48
00:02:43.813 --> 00:02:46.065
to kind of perk up
the flavor a little bit.
49
00:02:46.065 --> 00:02:48.605
Of course we don't want to
forget about our avocado,
50
00:02:48.605 --> 00:02:52.295
which has been shown to help
reduce the inflammatory response
51
00:02:52.295 --> 00:02:55.659
of other foods when you eat
avocado with other foods.
52
00:02:57.020 --> 00:02:58.547
It's got a nice taste.
53
00:02:58.547 --> 00:03:01.003
[MUSIC]
54
00:03:01.003 --> 00:03:03.545
Mm.
55
00:03:03.545 --> 00:03:05.211
Oh, this is such a great combination.
56
00:03:05.211 --> 00:03:10.004
You have the spicy tofu, the zesty lime.
57
00:03:10.004 --> 00:03:13.378
Mm, delicious.
58
00:03:13.378 --> 00:03:15.295
I know you're going to love this recipe.
59
00:03:15.295 --> 00:03:18.418
It's so healthy and tasty and
really easy to make at home.
60
00:03:18.418 --> 00:03:22.628
I'm Frances Largeman-Roth for
HealthiNation and I'll see you next time.
61
00:03:22.628 --> 00:03:27.003
[MUSIC]