Eat Well Recipe: Baked Tofu with Bok Choy [Dinner]

 

Baked Tofu with Bok Choy is a staple for metabolic health. Tofu provides high-quality plant protein and isoflavones that help regulate blood sugar, while bok choy offers a high-fibre, low-calorie crunch rich in vitamins C and K.

Ingredients

• 1 block (400g) Extra-firm tofu, pressed and cubed
• 4 heads Baby bok choy, halved lengthwise¹
  
• 2 tbsp Tamari or low-sodium soy sauce
• 1 tbsp Toasted sesame oil
• 1 tbsp Fresh ginger, minced
• 2 cloves Garlic, minced
• 1 tbsp Sesame seeds (for garnish)

Instructions

1. Marinate: Whisk tamari, sesame oil, ginger, and garlic. Toss tofu cubes in half the mixture and let sit for 15 minutes.
2. Bake Tofu: Spread tofu on a parchment-lined tray. Bake at 200°C (400°F) for 20 minutes, flipping halfway until golden.
3. Add Greens: Toss bok choy in the remaining marinade. Arrange around the tofu and bake for another 8–10 minutes until the leaves wilt and stalks are tender-crisp.
4. Serve: Sprinkle with sesame seeds.

Tips for Success & Diabetes Management

• Protein First: Eating tofu before any complex carbs (like brown rice) can significantly reduce post-meal glucose spikes.
• Low Sodium: Always use low-sodium tamari; managing salt intake is crucial for heart health, which is often linked to diabetes management.
• Ginger Benefits: Ginger has been shown to improve fasting blood sugar levels over time.²
  
• Avoid Cornstarch: Many baked tofu recipes use cornstarch for crispiness; skipping it keeps the carbohydrate count lower.