Weekly Updates Aug 5 2018


“You have power over your mind — not outside events. Realize this, and you will find strength.”

— Marcus Aurelius


Easy, 10-ingredient vegan fried rice that’s loaded with vegetables, crispy baked tofu, and tons
of flavor! A healthy, satisfying plant-based side dish or entrée.
Author: Minimalist Baker


15 minutes
1 hour
1 hour 15 minutes
Servings: 4
Category: Entree, Side
Cuisine: Asian-Inspired, Gluten-Free, Vegan

Freezer Friendly No
Does it keep? 3-4 Days

1 cup extra-firm tofu* (8 ounces yields ~1 cup)
1 cup long- or short-grain brown rice* (rinsed thoroughly in a fine mesh strainer)
4 cloves garlic (minced)
1 cup chopped green onion
1/2 cup peas
1/2 cup carrots (finely diced)
3 Tbsp tamari or soy sauce (plus more for veggies + to taste)
1 Tbsp peanut butter
2 -3 Tbsp organic brown sugar, muscovado sugar, or maple syrup
1 clove garlic (minced)
1-2 tsp chili garlic sauce (more or less depending on preferred spice)
1 tsp toasted sesame oil (optional // or sub peanut or avocado oil)

1. Preheat oven to 400 degrees F (204 C) and line a baking sheet with parchment paper (or lightly grease with non-stick
2. In the meantime wrap tofu in a clean, absorbent towel and set something heavy on top (such as a cast iron skillet) to
press out the liquid.
3. Once the oven is preheated, dice tofu into 1/4-inch cubes and arrange on baking sheet. Bake for 26-30 minutes. You’re
looking for golden brown edges and a texture that’s firm to the touch. The longer it bakes, the firmer and crispier it will
become, so if you’re looking for softer tofu remove from the oven around the 26-28 minute mark. I prefer crispy tofu, so
I bake mine the full 30 minutes. Set aside.
4. While the tofu bakes prepare your rice by bringing 12 cups of water to a boil in a large pot. Once boiling, add rinsed rice
and stir. Boil on high uncovered for 30 minutes, then strain for 10 seconds and return to pot removed from the heat.
Cover with a lid and let steam for 10 minutes*.
5. While rice and tofu are cooking, prepare sauce by adding all ingredients to a medium-size mixing bowl and whisking to
combine. Taste and adjust flavor as needed, adding more tamari or soy for saltiness, peanut butter for creaminess,
brown sugar for sweetness, or chili garlic sauce for heat.
6. Once the tofu is done baking, add directly to the sauce and marinate for 5 minutes, stirring occasionally.
7. Heat a large metal or cast iron skillet over medium heat. Once hot, use a slotted spoon to scoop the tofu into the pan
leaving most of the sauce behind. Cook for 3-4 minutes, stirring occasionally, until deep golden brown on all sides (see
photo). Lower heat if browning too quickly. Remove from pan and set aside.
8. To the still hot pan add garlic, green onion, peas and carrots. Sauté for 3-4 minutes, stirring occasionally, and season
with 1 Tbsp (15 ml) tamari or soy sauce (amount as original recipe is written // adjust if altering batch size).
9. Add cooked rice, tofu, and remaining sauce and stir. Cook over medium-high heat for 3-4 minutes, stirring frequently.
10. Serve immediately with extra chili garlic sauce or sriracha for heat (optional). Crushed salted, roasted peanuts or
cashews make a lovely additional garnish. Leftovers keep well in the refrigerator for 3-4 days, though best when fresh.
Reheat in a skillet over medium heat or in the microwave.

*If you don’t like tofu, you can sub 1 cup fresh or frozen edamame – add in with vegetables.
*For the rice, you can also substitute a comparable amount of quinoa.
*Rice cooking method from Saveur! Literally, the perfect brown rice.
*Nutrition information is a rough estimate.

Nutrition Per Serving (1 of 4)
Calories: 290 Fat: 5.8g Saturated fat: 1.1g Sodium: 750mg Carbohydrates: 49.6g Fiber: 4.4g
Sugar: 7.8g Protein: 11.7g

Video Tutorial:

Poor Man’s Rev Hyper Option

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More BFR news that is just impressive for longevity, muscle growth AND strength at ALL AGES!

Podcast https://www.blubrry.com/apta_podcasts/32504376/csm-2018-blood-flow-restrictions/

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Oatmeal Banana Shake:

48.8g Carbs
16.8g Fat
53.1g Protein
545.9 Calories

Oatmeal Cereals, Quaker, dry rolled oats 0.5 cup
Whey protein powder – Chocolate, 100% whey protein 60 grams
Banana 0.5 medium (7″ to 7-7/8″ long)
Flaxseed oil 1 tbsp
Plain, clean water 1.5 cup
Add everything to a blender with two scoops of flaxseed oil. Replace some of the water with ice for a colder shake. Blend.

Peanut Butter Shake:

356.7 calories

1 shake Creamy peanut butter shake
Creamy peanut butter shake
(scaled to 1 shake)
30 grams Whey protein powder
2 tbsp Light whipping cream
1 tbsp Peanut butter
1 tbsp, whole Flaxseed
Mix the (chocolate) protein powder along with the cream, peanut butter and flaxseed in 350 ml water. Add a few ice cubes. Blend everything in mixer.

Strawberry Shake:

51.4g Carbs
5.6g Fat
39.9g Protein
416.4 Calories

100% whey protein 30 grams
Strawberries Frozen, unsweetened 1 cup
1% milkfat 1 cup
Vanilla extract 1 tsp
Banana 0.5 medium (7″ to 7-7/8″ long)
Plain yogurt Low fat 0.5 cup (8 fl oz)
Add everything to a blender and blend well. Using a plain, vanilla, or strawberry protein powder is ideal.