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Tofu Mania in Celebration of “Veguary!”

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Tofu Mania in Celebration of “Veguary!”

It’s TOFU MANIA today on LunchbreakLIVE!

We are LIVE on LunchBreakLIVE! Join two of San Diego’s long-time & most influential vegan chefs & cooking instructors Tracy Childs and Liz Gary, celebrating Veguary with PlantDiego for Heart Health Month this February! This is your challenge to go whole-food, plant-based and eat local for your heart, the planet, and the animals! Watch TODAY and engage as they share some tofu magic using San Diego’s local tofu: San Diego Soy Dairy, Inc.! Liz is also a Food Educator & Plantdiego team member as well as director of New Options Food Group. Tracy is the founder and director of PlantDiego and Veg-Appeal, teaches nutrition and cooking with Physicians Committee for Responsible Medicine‘s Food for Life program. Sign up TODAY for the challenge to eat for your body as nature intended! Get more info on the Veguary event page and be sure to follow PlantDiego on Facebook and Instagram for daily WFPB recipe posts and Nutrition Mythbusters!

Liz’s tofu heart kabobs are easy to make for all of your valentines!
Today is all about tofu on LunchbreakliveLIVE! Tracy and Liz are dishing it up with loads of flavor! Liz points out that soy has been scientifically proven to be good for our health. She also points out that a lot of times people are scared of the hormones but the hormones in tofu are plant hormones and cannot be absorbed into a human’s endocrine system. Liz explains people should be much more worried about the hormones they absorb through animal products like dairy. So don’t worry about getting man boobs or other hormonal adverse reactions from soy. They are not going to happen! Liz also recommends using tofu in place of eggs in all of your cooking. She has even used tofu to make brownies for her kids and their classmates and they couldn’t tell the difference!
This rainbow of colorful plants can make you feel amazing inside and out!
Liz and Tracy dive right in showing us how to make a zesty glaze for the teriyaki tofu bowl. They cube the tofu and put it into the glaze.  You can even make veggie mayo and sour cream out of the tofu as Tracy shows us. After the basic creamy tofu sauce is made, Tracy uses it to make a creamy Asian ginger dressing. Liz shows us how to make fun shaped tofu kabobs with cookie cutters and even rip tofu apart by hand to make it look like chicken pieces. Kids love the fun shapes! Her heart-shaped tofu kabobs are also perfect for Valentine’s Day! You can use the leftover crumbles to make other dishes like no egg salad or even chocolate mousse!  Lastly, Tracy whips up a Buddha bowl which contains brown rice, pinto beans, balsamic mushrooms, carrots, sweet potatoes, cucumber, arugula, and more. Now, this meal is jam-packed with nutrients! Try making your own tofu mania meal at home with the recipes below. The tofu dish possibilities are endless!
This Buddha bowl is sure to be nirvana for your taste buds!

Check out: Soul in the Raw NutritionFacts.org Neal Barnard, MD PETA Animal Friends PlantPure Nation PlantPure Communities

The recipes from these vibrant plant-based chefs can change your life for the better!

Check out Tracy’s BLOG for more recipes and vegan cooking tips! 

Tracy Childs reporting for Jane Unchained News Network.

Photos courtesy of Tracy Childs.

Video work by Steven Childs.

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the finished fried oyster mushroomss

This glazed tofu teriyaki is sure to make your mouth water!

Oil-Free Teriyaki Tofu

Recipe by Liz Gary


  • 1 16 oz. Teriyaki Baked San Diego Soy Dairy Tofu or regular firm tofu
  • 1/4 cup liquid broth from the tofu, water, or vegetable broth plus 2-3 tablespoons as needed
  • 1/4 cup orange juice
  • 1 tablespoon tamari
  • 2 teaspoons maple syrup


  • Cut the tofu into 1/2 inch cubes. Heat a large skillet on medium high. Add the broth, juice, tamari, maple syrup and zest. Simmer 2-3 minutes then add the tofu cubes.
  • Sauté stirring occasionally, add an extra tablespoon of liquid as needed to keep the tofu from drying out, continue stirring and adding liquid one tablespoon at a time until the cubes are browned.
Tried this recipe?Let us know how it was!


Creamy Asian Dressing

Recipe by Tracy Childs


  • 1 cup tofu-cashew mayo recipe below
  • 1- inch chunk of fresh ginger
  • 2 teaspoons tamari
  • 2 teaspoons maple syrup
  • 1 teaspoon lime juice


  • Place all ingredients in a blender and blend until smooth. Taste and adjust flavoring as needed.
Tried this recipe?Let us know how it was!


Tofu & Rice Buddha Bowls

Serves 1 Recipe by Tracy Childs


  • 1/2 cup cooked brown rice warmed
  • 1/2 cup cooked beans of choice warmed
  • 1/4 cup cubed cooked sweet potato
  • 1/3 cup Sautéed button mushrooms
  • 1/3 cup Teriyaki Tofu Cubes
  • Fresh toppings of choice for example: shredded purple cabbage, cherry tomatoes, baby arugula, sliced cucumber, sliced scallions
  • Creamy Asian Dressing


  • Place the warmed rice and beans in a bowl and top with the sweet potato, mushrooms and tofu. Decorate the top with the colorful, fresh veggies and then drizzle the creamy dressing over the top. Mixi it all up and enjoy this fresh meal!
Tried this recipe?Let us know how it was!


Tofu Cashew Mayo

Recipe by Tracy Childs


  • 1 cup firm crumbled tofu
  • 1/4 cup raw cashews soaked
  • 1 tablespoon light miso
  • 1 tablespoon Dijon Mustard
  • 1 tablespoon Apple Cider Vinegar
  • water as needed.


  • Blend all of the ingredients until very smooth, adding water as needed to allow the blades to move.
Tried this recipe?Let us know how it was!


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