A plant based burger that packs a little punch
Remove tofu from its packet and wrap in a clean cloth or paper towel. Place under some heavy books or cans, and leave for 10-20 mins. (This will remove a lot of the excess moisture from the tofu and allow the marinade to soak into the tofu)
In a large bowl, mix together the marinade ingredients
Slice tofu into matchbox size pieces
Gently mix tofu into the marinade. Allow to marinate for 10 mins
Over a medium heat, heat a small amount of olive oil in a fry pan and cook tofu until brown on each side
In a separate bowl, make the slaw by mixing together the Greek yogurt, wholegrain mustard, garlic and lemon juice. Then add the slaw mix, and combine
Whilst tofu is cooking, slice bread rolls in half and lightly toast
Layer tofu with slaw and a slice of cheese on a bread roll (and avocado if including this)
Nutrition information (per serve)
Energy (1027kJ)
Protein (14.8g)
Total fat (12.1g)
Saturated fat (4.2g)
Carbohydrate (17.2g); Starch (14.2g), Sugars (3g), Added sugars (1.4g), Free sugars (1.4g)
Dietary fibre (4.7g)
Sodium (329mg)
Calcium (338 mg)
Iron (2.1mg)
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What is healthy eating?
Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:
Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.
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Is my diet healthy?
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Why is healthy eating important?
Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.
