Brain Healthy Dinner – Spinach and Mushroom Stir-Fry with Tofu

Check out this brain-healthy dinner, plant-based recipe from our doctors at Community Neuroscience Services!

Spinach and Mushroom Stir-Fry with Tofu

Ingredients:

  • 1 block of firm tofu, drained and pressed
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon grated ginger
  • 8 ounces mushrooms, sliced (such as cremini or shiitake)
  • 4 cups fresh spinach leaves
  • 2 tablespoons hoisin sauce
  • 1 tablespoon rice vinegar
  • Optional toppings: sesame seeds, chopped green onions

Instructions:

  1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Cut the pressed tofu into cubes and place them on the prepared baking sheet. Drizzle with 1 tablespoon of soy sauce and 1/2 tablespoon of sesame oil. Toss gently to coat the tofu evenly. Bake for 25-30 minutes, or until the tofu is crispy and golden.
  3. Meanwhile, in a large skillet or wok, heat the remaining 1/2 tablespoon of sesame oil over medium heat. Add the minced garlic and grated ginger, and sauté for 1-2 minutes until fragrant.
  4. Add the sliced mushrooms to the skillet and cook for about 5 minutes, until they start to release their moisture and turn golden brown.
  5. Stir in the fresh spinach leaves and cook for another 2-3 minutes until the spinach wilts.
  6. In a small bowl, whisk together the remaining tablespoon of soy sauce, hoisin sauce, and rice vinegar. Pour the sauce over the vegetables in the skillet and toss to coat everything evenly. Cook for an additional 1-2 minutes to heat through.
  7. Remove the baked tofu from the oven and add it to the skillet with the spinach and mushrooms. Gently stir to combine all the ingredients.
  8. Serve the spinach and mushroom stir-fry with tofu over steamed brown rice or noodles. Sprinkle with sesame seeds and chopped green onions, if desired.

This Spinach and Mushroom Stir-Fry with Tofu is not only delicious but also provides several brain-healthy benefits. Here’s why:

  1. Tofu: Tofu is an excellent plant-based source of protein, containing all essential amino acids. It also provides iron, calcium, and magnesium, which are important for brain health and function.
  2. Spinach: Spinach is packed with nutrients like vitamins A, C, and K, as well as folate and antioxidants. These nutrients contribute to overall brain health and have been associated with a reduced risk of cognitive decline.
  3. Mushrooms: Mushrooms are a great source of B vitamins, including riboflavin, niacin, and pantothenic acid, which support brain health and cognitive function. They also contain antioxidants that help protect the brain against oxidative stress.

By combining these brain-boosting ingredients in a delicious stir-fry, you can enjoy a flavorful meal that provides essential nutrients and promotes optimal brain health.

 

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