If you ever resolved to eat more vegetables, this one-pan dish is right up your alley. The variety of vegetables contributes to hitting your vitamin A and calcium goals for the day just from this meal!

Crank up the oven and roast tofu, sweet potatoes, cauliflower and kale, and you have a veggie-rich meal. The easy tahini and lemon sauce is a tangy balance to the naturally sweet veggies.

Active time: 20 minutes | Total time: 50 minutes

Sheet Pan Tofu and Veggies in Sesame Sauce

Ingredients

• 1 14 oz. package extra-firm tofu, drained and pressed dry
• 2 cups (266g) sweet potatoes, cubed into 1/2-inch pieces
• 2 tbsp olive oil, divided
• 2 cups cauliflower florets
• 2 cups (50g) kale, chopped
• 2 tbsp tahini
• 2 tbsp lemon juice, freshly squeezed
• 1 tbsp tamari soy sauce
• 1 tbsp water
• 1 clove garlic, minced

Directions

Preheat the oven to 400°F (200°C). 

Cut the tofu into ½-inch cubes. On one rimmed baking sheet, arrange the tofu and sweet potatoes in a single layer and drizzle with 1 tbsp of the olive oil, tossing gently to coat. On a second rimmed baking sheet, arrange the cauliflower florets in a single layer and toss with the remaining 1 tbsp olive oil.

Place both pans in the oven and roast for 20 minutes, flipping the tofu and sweet potatoes once halfway through. After 20 minutes, add the kale to the cauliflower pan, toss to combine, and return to the oven. Continue roasting for an additional 8–10 minutes, until the sweet potatoes and cauliflower are tender and lightly browned and the kale is wilted and slightly crispy at the edges.

While the vegetables finish roasting, whisk together the tahini, lemon juice, tamari, water, and garlic in a small bowl until smooth. Pour the sauce over the warm vegetables and tofu and toss to coat evenly.

Serves: 4 | Serving Size: 1 3/4 cup

Nutrition (per serving): Calories: 305; Total Fat: 18g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 407mg; Carbohydrate: 22g; Dietary Fiber: 6g; Sugar: 6g; Protein: 15g

Nutrition Bonus: Calcium: 14%; Iron: 20%; Potassium: 633mg; Vitamin A: 35%; Vitamin C: 84%

Originally published November 12, 2019; Updated May 2026

The post Sheet Pan Tofu and Veggies in Sesame Sauce appeared first on MyFitnessPal Blog.

This vegan breakfast is packed with vegetables and plant-based protein. When tossed with yellow curry powder, crumbled tofu is a dead ringer for scrambled eggs. The spice blend adds heady fragrance and flavor but no heat; if you’d like a little spice, stir in a bit of cayenne pepper.

This dish is helpful for vegetarians who need to optimize their iron intake by providing 23% of your daily iron. Even though iron isn’t as easily absorbed from vegetarian sources, like spinach, as it is from meat, the acidity of the tomatoes helps convert the iron in the spinach to the form that’s in meat, making it more easily absorbed (1).

Active time: 5 minutes | Total time: 15 minutes

Curried Tofu-Spinach Scramble

Ingredients

• 3 tbsp plain soy milk
• 3 tbsp nutritional yeast
• 1/4 tsp curry powder
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp kosher salt
• 1/4 tsp black pepper
• 6 oz. extra-firm tofu, drained, pressed, and crumbled
• 1/2 cup (90g) grape tomatoes, halved
• 4 cups (100g) fresh spinach, lightly packed
• 2 slices whole grain bread, toasted

Directions

In a small bowl, combine the soy milk, nutritional yeast, curry powder, garlic powder, onion powder, salt and black pepper. Whisk to combine and set aside.

Heat a medium skillet over medium-high heat. Spray with olive oil, then add the crumbled tofu. Cook, stirring occasionally, until the tofu is lightly browned, about 6-8 minutes. Add the soy milk mixture, stir to coat the tofu, and cook until the desired “scrambled egg” consistency is reached, 1-3 minutes. Transfer to a bowl and set aside. 

Spray the same skillet with olive oil cooking spray and set to medium high heat. When hot, add the tomatoes and spinach and cook, stirring frequently, until the tomatoes are softened and the spinach is wilted, about 3-4 minutes. Remove from heat. Serve immediately with the tofu scramble and whole grain toast.

Serves: 2 | Serving Size: Half of the tofu scramble + 1/2 cup sautéed vegetables + 1 slice whole grain toast

Nutrition (per serving): Calories: 239; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 521mg; Carbohydrate: 25g; Dietary Fiber: 7g; Sugar: 4g; Protein 20g

Nutrition Bonus: Calcium: 16%; Iron: 23%; Potassium: 735mg ;  Vitamin A: 378%;  Vitamin C: 41%

The post Curried Tofu-Spinach Scramble appeared first on MyFitnessPal Blog.

Travel back in time to hear the origin story of Algenesis, which started as two companies in one, a biotechnology innovator and footwear maker. Today, the company is a leading maker of bio-based plastics. In 2023, Algenesis had just begun making a new, sustainable material and found a clever way to prove its utility to get big companies to embrace it. Join the conversation hear why a shoe company was the best a practical application to prove the value of a plant-based, compostable bioplastic foam. Stephen Mayfield, a professor of Biology at UC San Diego and director of the California Center for Algae Biotechnology, invented Soleic, an algae-based rubbery foam material that can be used in footwear, surfboards, and other products in the place of petroleum-based polyurethane foam. He launched Algenesis, a biotechnology-based materials science company to commercialize Soleic.

Note: This article contains affiliate links that help fund our Recycling Directory, the most comprehensive in North America.

But shoe companies did not come running to use Soleic, which biodegrades completely in sea water and compost piles. Along with Algenisis president Tom Cooke, a footwear and apparel industry veteran who had worked for Reef and Vans, Steve launched Blueview Footwear, maker of the world’s first compostable shoe. Steve and Tom join me today to talk about the evolution of Algenesis and Blueview, as well as the many materials Soleic could replace across a variety of product categories. The companies have also developed compostable, plant-based fabrics and a bioplastic waterproofing technology that biodegrades into organic material in a home compost pile. You can learn more about Blueview Footwear at blueviewfootwear.com and its parent company Algenesis Materials at algenesismaterials.com.

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Editor’s Note: This podcast originally aired on February 20, 2023.

The post Best of Sustainability In Your Ear: Algenesis & Blueview Launch the Algae-Based Polyurethane Industry appeared first on Earth911.