Changing your diet can be confusing and intimidating. Like most people I began by going to the market and simply substituting non-dairy alternatives for dairy products and gluten-free alternatives for wheat products. Although convenient and tasty, I learned that just because a product was dairy-free and gluten-free did not necessarily mean that it was a “healthy” alternative. Many alternative products are loaded with refined oils, sugar, and sodium, so reading the nutrition and ingredients label is a must!
My nutrition rule of thumb, and the way I cook for my family, is to eat Fresh. By fresh I mean a plant based, whole food diet, that’s seasonal, local and organic. When I do buy convenience foods they tend to be less processed choices such as canned legumes, tomatoes, whole grain cereals, frozen fruit and frozen vegetables. So when Attune Foods asked me to create a recipe using one of their breakfast cereals, it was a no brainer. I chose to create a savory recipe using Erewhon® Organic Gluten-Free Corn Flakes. This two ingredient, healthy cereal fit right in with my dietary label reading sensibilities. I mean, seriously, how can you go wrong with delicious organic corn and a touch of sea salt?
Crusted Tofu Cakes with Mango Lime Salsa
Makes 6 cakes or 10 appetizers
Free of: egg, nut, refined sugar and oil
These crispy, flavorful cakes are equally good atop a gluten-free hamburger bun with all the fixings or can be made smaller and served as appetizer portions.
1 ripe mango, peeled, pitted, and cut into ½-inch pieces
2 ripe plum tomatoes, seeded and diced
2 green onions, finely chopped
2 teaspoons freshly squeezed lime juice, divided
1 teaspoon grated lime zest
1 (16-ounce) package firm tofu
2 cups Erewhon® Organic Gluten Free Corn Flakes, divided
1 large carrot, finely grated (about 3/4 cup)
2 green onions, finely chopped
¼ cup minced flat leaf parsley or cilantro
2 tablespoons finely ground flax meal
2 tablespoons gluten-free tamari
2 cloves garlic, minced
1/2 teaspoon freshly ground black pepper
Canola oil for greasing the pan
6 cups spring mix salad greens
To prepare the salsa: Combine the mango, tomato, onion, lime juice, and zest in a nonmetallic bowl and toss to mix. Cover the bowl tightly and refrigerate until ready to serve.
To prepare the tofu cake: Remove the tofu from the container and rinse. Wrap the tofu in several layers of paper towels and press out most of the moisture, set aside. In the meantime, place the corn flakes in a food processor or blender and whirl at top speed until the flakes are finely ground. Place the tofu in a large bowl and break it up into small pieces. Add 1/3 cup ground Erewhon® corn flakes, carrot, onion, parsley, flax, tamari, garlic, and black pepper. Using your hands mix and mash the ingredients together until fully combined. Pour the remaining 2/3 cup of ground Erewhon® corn flakes on a plate. Using your hands, form the tofu mixture into 6 compact balls then shape into six 3 ½-inch-diameter patties.
To cook the cakes and assemble the dish: Place the patties in the ground Erewhon® corn flakes and press to coat, turn and coat the other side. Heat a large nonstick skillet over medium-high heat and lightly grease the skillet. Transfer the patties to the hot skillet and cook 4 to 5 minutes per side, or until lightly brown and heated through. Toss the salad greens with the remaining lime juice and divide equally among six plates. Top the greens with a tofu cake and spoon the salsa on top. Serve immediately.