Optional cilantro, green onions, and cashews for topping
Prepare the tofu by adding the liquid aminos and placing the cubes on a foil lined baking sheet in the toaster oven or regular oven at 350○ F for about 10 minutes. Then flip the tofu over and bake for another 10 minutes.
While the tofu is cooking, sauté the onion in a tablespoon or 2 of water in a large pot over medium high heat until soft and translucent.
Add in garlic, mushrooms, potatoes, carrots, bell pepper, and milk. Stir together and cook for a couple of minutes.
Add in the curry paste, lime juice, ginger, curry powder, coriander, cumin and sea salt.
Let the food continue to simmer until the potatoes are tender, but not mushy.
Right before serving, mix in the tofu.
Serve topped with cilantro, green onions, and cashews with a side of brown rice.
Fresh lemon gives this recipe a wonderful zesty flavor! I have tried it with fresh lemon and bottled lemon juice, and you can definitely tell a difference- fresh is best! I had never tried the “Soy Curls” before, but they are surprisingly good. They are made with only one ingredient: whole, non-GMO soy beans. Once rehydrated and cooked they have a very hearty texture, and take on the flavor of the sauce you use (similar to tofu). If you can’t find Soy Curls, feel free to substitute with other beans, tofu, or tempeh instead.
Also, don’t forget to serve with a lot of whole grains like brown rice or quinoa. Higher intake of complex carbohydrates (think whole grains, whole wheat, brown rice, oats, legumes, quinoa, barley, etc.) and lower intake of animal products (meat, dairy, eggs) has been associated with lower rates of diabetes. It seems so counter-intuitive to what most people are told regarding diabetes (too many carbs are “bad” for blood sugar), but it is actually dietary fat (particularly saturated fat) that is the main culprit (refined carbs and added sugar don’t help either). Dr. Neal Barnard with George Washington University School of Medicine and the Physicians Committee for Responsible Medicine actually had tremendous success in helping patients lose weight, keep the weight off(!), and reverse diabetes by switching them to a whole food vegan diet with lots of whole grains and no added fats. Here is his website and a couple of his (many) publications for more information:
Barnard ND, Cohen J, Jenkins DJ, Turner-McGrievy G, Gloede L, Jaster B, Seidl K, Green AA, Talpers S. A low-fat, vegan diet improves glycemic control and cardiovascular risk factors in a randomized clinical trial in individuals with type 2 diabetes. Diab Care. 2006; 29:1777-1783.
Barnard ND, Katcher HI, Jenkins DJA, Cohen J, Turner-McGrievy G. Vegetarian and vegan diets in type 2 diabetes management. Nutr Rev.2009;67:255-263.
Oil Free Lemon Vegetable Stir Fry
Water or vegetable broth for sautéing vegetables
4 oz “Soy Curls” (can sub beans, tempeh, or tofu)
3 cloves minced garlic
3 cups mixture of chopped broccoli, bell pepper, sliced carrots, snow peas
10 oz mushrooms, sliced
2 cups fresh spinach
4 to 5 chopped green onions
1 tbsp dulse (type of seaweed) flakes (optional)
Brown rice or quinoa (for serving)
Juice from 1 large lemon
1 tsp lemon zest
3-4 tbsp soy sauce or Bragg’s liquid aminos
½ cup low sodium vegetable broth
2 tsp tapioca or corn starch dissolved in 2 tsp water
Soak the Soy Curls (if using) in water for 10 minutes. Then drain, and cook them on a non-stick skillet over medium heat for 4 to 8 minutes, stirring to prevent burning. Take them off the heat and place them to the side while you prepare the vegetables.
Place all the chopped vegetable mixture, mushrooms, and garlic in the skillet with a few tbsp. broth or water over medium heat. Stir for a few minutes, adding more liquid if necessary.
Meanwhile, mix all of the sauce ingredients in a small bowl, and add to the vegetables.
Cook and stir for a few minutes to let the sauce begin to thicken. Then add the spinach and the Soy Curls.
Mix all of the ingredients and cook for another minute to let the spinach wilt. Remove the food from heat and add the green onions and dulse (if using)
Simple, straightforward, and delicious! As with most of my recipes, feel free to play around with different types of veggies if you don’t have/like the ones I used (substitutions could include broccoli, sweet potatoes, bell peppers, mushrooms, eggplant, etc.). As for rice, use whole grain instead of white! According to research (videos below): “A meta-analysis of seven cohort studies following 350,000 people for up to 20 years found that higher consumption of white rice was associated with a significantly increased risk of type 2 diabetes…They estimated each serving per day of white rice was associated with an 11% increase in risk of diabetes.” Surprisingly, insulin spikes were exacerbated when the white rice was consumed with animal protein. Brown rice, on the other hand, has the opposite effect: it’s estimated that “replacing even just a third of a serving per day of white rice with the same amount of brown rice might lower diabetes risk 16%.”