This is the first post in a new, and hopefully fairly regular, series centered around healthy foods that are actually tasty, many of which I have made myself. My goal is to do one post a week in the “good food” category.

Eating healthy is important. Living an active life is easier when you are powered by a diet that is full of healthy food. Now, I am definitely not a chef, just a guy who likes to cook and try new things. I try to cook at home most nights of the week. If we go out, it is usually on weekends for lunch. So, when I am at home cooking I like meals that are easy to fix and tasty.

The first good food I will talk about is “Tofu Brunswick Stew”. Don’t run from your computer because I used “good” and tofu in the same sentence. Tofu is nutritious and can taste great if it is prepared properly. That means using it in dishes where it can blend with the flavors from other ingredients. Here is the recipe:

  • 2 teaspoons canola oil
  • 1 pound firm tofu, drained and diced
  • 1/2 cup finely chopped onion
  • 1/2 cup finely chopped celery
  • 1 clove garlic, minced
  • 1 tablespoon tomato paste
  • 1/4 cup dry red wine or beer (optional)
  • 1 cup canned tomato puree
  • 1/4 cup fresh or thawed frozen corn
  • 2 tablespoons barbecue sauce
  • 1 tablespoon tamari (soy sauce)

Heat 1 teaspoon oil in a nonstick pan over medium heat. Add tofu and cook until browned. Remove from pan and set aside. Add remaining teaspoon of oil to pan along with onion, celery, and garlic. Cook until well browned, stirring occasionally. Stir in remaining ingredients along with the tofu and simmer until sauce is reduced down a little and develops a rich, brown color (about 15 minutes).

That’s it. Easy to make and really tasty. If you can chop up an onion and open a can of tomatoes you can fix this. Here is the approximate nutrition based on 1 serving (1/4 of the batch).

  • 154 calories
  • 10 grams protein, 6 grams fat, 19 grams of carbs and 4 grams fiber
  • Sodium of 840mg