Eat More Plants: Coconut Aminos Tofu Sandwich 

By Jessica Ramirez Vazquez, Dietetic Intern

While most sandwiches typically revolve around meat, this one stands out as a vegan alternative featuring tofu as the plant-based protein. Research shows a plant-based diet may lower the risk of chronic diseases, while also aiding in the reduction of LDL and HDL cholesterol levels [i, ii]. Tofu is a non-heme iron source. This means it is not as easily absorbed by the body as heme iron typically found in meat, poultry and fish. However, combining non-heme iron source with vitamin C-rich foods increases iron absorption [iii]. This was done in this recipe by combining tofu with the lime-ginger slaw. 
This vegan sandwich is packed with veggies and different textures making it a satisfying lunch option. For the perfect texture I recommend using an extra firm tofu (I used the brand Nasoya). The tofu is marinated with coconut aminos—a soy sauce alternative with approximately 70% less sodium than traditional soy sauce but still delicious.

Ingredient Highlight: 

Tofu is made from soybeans, a good source of unsaturated fatty acids, B vitamins, fiber, iron, calcium and zinc [iv].

Avocados are a nutrient-dense fruit, containing dietary fiber, potassium, magnesium, monounsaturated fatty acid (MUFA), and polyunsaturated fatty acids, as well as phytonutrients and bioactive compounds [v]. Phytonutrients have potent anti-cancer and anti-heart disease effects [vi].

Ginger has been shown to help relieve chemotherapy-induced nausea and vomiting [vii], improve appetite, fatigue, and inflammation [viii].

Radishes contain flavonoids and anthocyanins which have beneficial antioxidant properties and protect cells from free radical damage. Flavonoids and anthocyanins also help prevent heart disease and cancer [ix].

Recipe, Makes 3 Servings

Ingredients

• 1 tbsp avocado oil
• ¾ avocado, thinly sliced 
• 6 slices of bread of your choice

Lime-Ginger Slaw

• ½ cup cucumbers, peeled into ribbons
• ½ cup carrots, peeled into ribbons
• 3 red radishes, thinly sliced
• ½ green jalapeño, thinly sliced (optional)
• ½ inch fresh ginger, grated
• Juice of 1 lime 
• Salt to taste 

Tofu

• ¼ cup coconut aminos 
• 1 block (450 g) of extra firm tofu (Nasoya)
• ½ tsp of garlic powder 

Instructions:

1. In a small bowl mix the lime-ginger slaw ingredients together and set aside to marinate. 
2. Cut tofu horizontally into 3 equal parts. Place the tofu blocks flat on a cutting board and slice it diagonally about ⅓ of the way through on both sides of each tofu block. This will allow the tofu to better absorb the coconut aminos. 
3. Important: Be careful to not slice all the way through
4. Place tofu in a container and add ¼ cup of coconut amino and ½ tsp of garlic powder. Set aside to marinate for 5 minutes. 
5. Add avocado oil to a medium skillet on medium heat and allow the skillet to heat for 2 minutes. Add the tofu slices and cook each side for 3 minutes or until golden.
6. To assemble the sandwich place avocado slices on the bottom slice, followed by the tofu, and the lime-ginger slaw. Enjoy!

Notes

• Feel free to swap the lime-ginger slaw for spinach, alfalfa sprouts or even fermented vegetables like kimchi or sauerkraut
• Transform this sandwich into a tofu bowl or a refreshing salad by replacing the bread slices with white rice or your favorite salad mix
• For some extra protein mix the avocado with a plant-based yogurt and a pinch of salt to create a creamy avocado sauce

References:

[i] Aune D. Plant Foods, Antioxidant Biomarkers, and the Risk of Cardiovascular Disease, Cancer, and Mortality: A Review of the Evidence. Advances in Nutrition. 2019;10. doi:10.1093/advances/nmz042 

[ii] Bergeron N, Chiu S, Williams PT, M King S, Krauss RM. Effects of red meat, white meat, and nonmeat protein sources on atherogenic lipoprotein measures in the context of low compared with high saturated fat intake: A randomized controlled trial. The American Journal of Clinical Nutrition. 2019;110(1):24-33. doi:10.1093/ajcn/nqz035 

[iii] Piskin E, Cianciosi D, Gulec S, Tomas M, Capanoglu E. Iron absorption: Factors, limitations, and improvement methods. ACS Omega. 2022;7(24):20441-20456. doi:10.1021/acsomega.2c01833 

[iv] Rizzo G, Baroni L. Soy, Soy Foods and Their Role in Vegetarian Diets. Nutrients. 2018;10(1):43. i:10.3390/nu10010043

[v] Pacheco LS, Li Y, Rimm EB, et al. Avocado consumption and risk of cardiovascular disease in US adults. Journal of the American Heart Association. 2022;11(7). doi:10.1161/jaha.121.024014 

[vi] McManus KD. Phytonutrients: Paint your plate with the colors of the rainbow. Harvard Health. April 25, 2019.

[vii]  Singletary KW. Ginger update. Nutrition Today. 2023;58(6):263-273. doi:10.1097/nt.0000000000000655 

[viii] Anh NH, Kim SJ, Long NP, et al. Ginger on human health: A comprehensive systematic review of 109 randomized controlled trials. Nutrients. 2020;12(1):157. doi:10.3390/nu12010157 

[ix] Manivannan A, Kim J-H, Kim D-S, Lee E-S, Lee H-E. Deciphering the nutraceutical potential of Raphanus sativus—a comprehensive overview. Nutrients. 2019;11(2):402. doi:10.3390/nu11020402