Sunny Seeds Nutrition

Hello, hello! Today’s vegetarian Instant Pot® (IP) recipe is quite simple and healthy, but still feels a little like something you’d ‘take-out’ from a restaurant. Plus, since it contains peanut butter, it tends to be a big hit with kids (always a plus!) Not much else to say today but enjoy!

Instant Pot Peanutty Tofu
Serves 4-6

Ingredients
12-16 ounces extra-firm tofu
1 tablespoons soy sauce or tamari
2 tablespoons ketchup
¼ cup peanut butter
1 tablespoons maple syrup
8 fluid ounces vegetable stock
*optional:¼ teaspoon crushed red pepper
2 tablespoons oil
1 small onion, chopped
2 cloves garlic, minced
Salt

Instructions
1. Wrap the block of tofu in paper towels and press for 5 minutes by adding weight on top. Remove the paper towels and cut the tofu into 1/2-inch thick cubes.
2. In a small bowl, whisk together soy/tamari, ketchup, peanut butter, maple syrup, vegetable stock (and crushed red pepper if desired). Set this sauce aside.
3. Set IP to Sauté, and pour oil into the IP pot. Add in the chopped onion and sauté for 2 minutes. Then add the garlic into the IP pot and sauté for 1 additional minute.
4. Add in the cubed tofu and sauté until some pieces start to brown a bit (stirring only occasionally).
5. Pour sauce on top of the tofu and make sure all pieces are covered with sauce.
6. Close and lock the IP lid and set knob to Sealing. Cook for 5 minutes on Manual High Pressure.
7. When the cook cycle is over, carefully perform a quick release. Add salt to taste.

In our house, we served this over whole grain rice, with roasted broccolini on the side. Some veggies that would taste nicely within the peanut sauce itself (rather than just on the side) would be bell pepper, broccoli, cauliflower and/or pea pods. If you do use any of these veggies in the dish, please only throw them in after the cook cycle is complete (set the IP to Sauté again and throw the vegetables in for a couple of minutes until they’re cooked, but still have a little ‘bite’ to them)

The Nutrition Highlight for today should really come as no surprise. Let’s keep in mind, though, that it’s not officially a ‘nut’ but actually a legume! It’s the. . .

PEANUT

Peanuts contain:
Biotin: involved in carbohydrate, fat and protein metabolism, DNA synthesis and cellular communication (though rare, deficiency results in hair thinning and/or brittle nails)
Copper: Involved in antioxidant function and critical for growth of connective tissue, energy production, metabolism or iron and neurotransmitter function
Fiber: improves digestion and/or decreases blood cholesterol
Folate: critical in the synthesis of genetic material (i.e. DNA) and cell division
Manganese: critical component of enzymes involved in antioxidant function, bone development, metabolism, and wound healing
Molybdenum: cofactor for enzymes involved in protein metabolism, antioxidant usage, drug and toxin metabolism and detoxification
Phosphorus: critical part of cell membranes, DNA & RNA, important in bone-mineralization, energy production, cell-signaling and body acid/base balance
Protein: building blocks for blood, bone, cartilage, enzymes, hormones, muscle and skin
Resveratrol: may decrease risk for cardiovascular disease, neurodegenerative disease and/or diabetes
Vitamin B1 (Thiamine): involved in creating energy from consumed food and is also critical for cell development, function and growth
Vitamin B3 (Niacin): aids in the generation of energy from food and supports healthy skin, nerves and digestive system
Vitamin E: acts as an antioxidant (protect cells from damaging molecules [‘free radicals’]), is important for cell-to-cell communication, immunity and proper blood flow

So, that’s all for now. Please feel free to ask questions about my experience with the IP, Weekday Vegetarianism, peanuts, general nutrition or whatever! See you next time!

References:
1. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=101
2. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
3. http://lpi.oregonstate.edu/mic/minerals/copper
4. https://ods.od.nih.gov/factsheets/Folate-Consumer/
5. http://lpi.oregonstate.edu/mic/minerals/manganese
6. http://lpi.oregonstate.edu/mic/minerals/molybdenum#function
7. http://lpi.oregonstate.edu/mic/minerals/phosphorus
8. https://www.choosemyplate.gov/protein-foods-nutrients-health
9. https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/resveratrol
10. https://ods.od.nih.gov/factsheets/Thiamin-Consumer/
11. https://medlineplus.gov/ency/article/002409.htm
12. https://ods.od.nih.gov/factsheets/VitaminE-Consumer/

Disclaimer:
Any content you find on Sunny Seeds Nutrition Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you have regarding a medical condition.

*Recipe adapted from here: https://www.thebuddhistchef.com/recipe/tofu-peanut-sauce/