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Category: India & South Asia

Tofu Saag Paneer

If you love Indian food and are missing cheese after transitioning to plant-based eating, this meal is for you. The cubed tofu is the perfect substitute for dairy paneer as it provides a similar texture and the same protein, but without antibiotics, hormones, and saturated fats that are found in cheese. This restaurant-worthy dish is packed with lots of phytonutrients from tofu and spinach and tons of flavor (and nutrition!) from the beautiful aromatic spices.

Nichole Dandrea-Russert, MS, RDN · August 19, 2024 · 2 min read
Nutrient-Rich Mango Avocado Lassi
A little sweet, a lot creamy and chock-full of immune-boosting ingredients, this dairy-free and healthy version of a mango lassi is packed with vitamin C, vitamin A, and fiber from the mango and avocado and gingerol from the ginger, which is responsible for ginger’s anti-inflammatory and antioxidant properties. Top with a dash of cayenne pepper if you love spice or a dash of cinnamon for a warming antioxidant boost.
Nichole Dandrea-Russert, MS, RDN · May 31, 2023 · < 1 min read
Tofu Tikka Masala
If you love Tikka Masala spices in a creamy sauce then this dish is for you. Calcium-rich tofu and beta-carotene-packed spinach carry the healing fragrant spices. Start by baking the tofu if you like it crispy. If you’re looking for simplicity then simply skip the baking step and add the cubed tofu to the slow cooker along with the Tikka Masala sauce. Whichever you choose, you’ll be rewarded with a comforting, hearty Indian dish.
Nichole Dandrea-Russert, MS, RDN · October 1, 2020 · 2 min read
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