Running fuel: Protein-rich tofu salad sandwiches

I have been doing a lot of running lately! I am running about four times a week and gradually ramping up the milage because I am training for a half marathon (13.1 miles) that I will run in October. Along with more miles, I am also increasing the amount of protein that I am eating to support the extra work that my muscles are doing.

Today I ran six miles then had a smoothie made with dates, raw cacao, bananas, raw protein powder, spinach, chia seeds, ice, and water to recover and refuel. By lunchtime, though, I was super hungry again and I was craving a savory and hearty sandwich. I came up with this tofu salad and it met this craving perfectly!

These sandwiches are simple and oh so good! I don't use a lot of tofu and I actually hesitate to call these "tofu salad" sandwiches because tofu is such a stereotypical vegetarian food and it sometimes scares people away. Don't be scared- these are yummy!  

sandwich-2.jpg

Tofu Salad Sandwiches
Serves about 2

1/2 block firm tofu (not silken), cut into very small squares
Olive oil
Seasoning of choice*
1-2 tsp nutritional yeast
1 tbsp tamari or soy sauce
2-3 tbsp vegan mayonnaise (I love grapeseed oil Vegenaise)
1 stalk of celery, finely chopped
1 green onion, finely chopped
  1. Heat about 2 tsp of olive oil in a skillet over medium heat. Add the tofu and saute until it is golden brown. Add the seasonings of choice*, saute for another minute or two. Reduce heat to low and add the nutritional yeast and tamari or soy sauce. Cook for about a minute or until soy sauce has been absorbed. Remove from heat and let cool.
  2. In a small bowl, combine celery, green onion, vegan mayonnaise, and cooled tofu. Serve on toasted bread with a few leaves of lettuce and any other desired toppings.
tofu-2.jpg

*Seasoning of choice: I used Trader Joe's 21 Seasoning Salute. You could also use Spike, Herbamare, Mrs. Dash, or your own combo of seasonings. (The Trader Joe's mix contains: onion, black pepper, celery seed, cayenne pepper, parsley, basil, marjoram, bay leaf, oregano, thyme, savory, rosemary, cumin, mustard, coriander, garlic, carrot, orange peel, tomato granules, lemon juice powder, oil of lemon, citric acid).

season-2.jpg

For more of my thoughts on fueling for exercise, see my post on My Layered Approach to Fueling for Exercise!



4 comments:

Belinda Y. Hughes said...

Your smoothie sounds delicious. Thanks for sharing.

Erika said...

Just have to chime in to say I love the Trader Joe's 21 Seasoning Salute. I use it a lot. Although my Costco is finally back to carrying their Kirkland brand of salt-free seasoning, so I got some because I was going through those little Trader Joe's bottles too quickly!

Lisa said...

This looks great! I've tried tofu sparingly--mostly just in smoothies. I like this idea. Your blog is super fun and I would so love for you to try the Wildtree products we talked about. We have tons of seasonings that would be delicious in this salad!

Get Natured said...

Thank you Lisa!