Not Just Tofu

Archive for May, 2011|Monthly archive page

Recipe: Seitan Stir Fry

In Cookbooks, Recipe on May 10, 2011 at 7:50 pm

  What is Seitan? Seitan is a meat substitute made from gluten which comes from high protein wheat flour.  I think that this is has the most meat like texture of all the common meat substitutes. Gluten flour has 23 grams of protein per serving and only 40 mg or 2 percent of your daily value of sodium. Unfortunately, a prepared package of Seitan averages $4.00 and contains less than a pound of product.  The best way to extend this product is to beef it up with vegetables in a stir fry.  The recipe below for my simple Seitan Stir Fry is a winner for carnivores and herbivores alike.


  • 1 prepared pkg of Seitan strips
  • 1/2 bell pepper cut into strips
  • 1/4 cup of store-bought grated carrots or 1/2 cup of Julienne
  • 1/2 cup of snow peas
  • 2 stalks of scallion, chopped
  • 2 cloves of garlic, minced
  • 1 tbsp of grated ginger
  • 2 tbsp of low sodium soy sauce
  • 2 tbsp of low sodium teriyaki sauce
  • 1 tbsp of cornstarch
  • 1/2 cup of vegetable broth or water
  • 2 tbsp of canola oil
  • pinch of red pepper flakes (optional)


  1. Non Stick Frying Pan or Wok
  2. Wooden Spoon
  3. Knife & cutting board


  1. Heat Canola oil in pan over medium high heat until slightly smoking
  2. Add bell peppers, carrots, garlic, ginger and scallion, stirring frequently
  3. Drain Seitan and slice into strips (sometimes the pieces are too big)
  4. Add seitan to the vegetable mixture, stirring frequently
  5. In separate bowl, add vegetable broth to cornstarch to create a slurry
  6. Stir in the  soy sauce, teriyaki sauce and red pepper flakes 
  7. Pour in cornstarch mixture and stir until slightly thickened
  8. Remove from heat and serve over jasmine or brown rice


Instead of slicing up the vegetables yourself, purchase a stir fry mix. 


  • A  recipe for Homemade Seitan can be found in “Totally Vegetarian” by Toni Fiore
  • Gluten is manufactured by Bob’s Red Mill and NOW Healthy Foods


In Editorial on May 10, 2011 at 5:45 pm

Dear Readers,

OK, so I took longer than a month to get back on track.  I could give you excuses, but that wouldn’t help you or me.  With the 1 year anniversary of NOT JUST TOFU around the corner, I had to think of ways to improve on what I am already doing.  First I started with a new look, hence the new layout.  Even though the blog was getting hits and complements it did not relay the energy of the company; Yes, I said company.  NOT JUST TOFU is a registered company that provides services to its readers and community (please check out the service page).  I was encouraged to branch out after see how well the monthly cooking classes have been going.  Lastly, I tweaked the blog logo which is now ”  Eat to Live and NOT Live to Eat”which simply means that when we eat, we eat to better our lives not complicate them.  I am not saying that I won’t indulge every now and again,  but I have developed a healthy consciousness about eating.  What I eat should not be only taste good but be good for me. 

I know old eating habits are hard to break.  This from a person who has been fighting to lose weight for the last 8 years.  After having two kids and living 30 pounds over my ideal weight, I realize that there was no bouncing back for me.  The odd thing is that I don’t have high blood pressure, high cholesterol or diabetes.  I credit my lack of disease in spite of unwanted weight to my “under construction diet.” What does that mean?  Our bodies are like older buildings that don’t have all the bells and whistles.  What we do have is the ability to operate as well as newer buildings with renovations that keep us strong and sometimes even stronger than the newer buildings. By fortifying our diet with grains, beans, omega 3s and reducing our fats, sugars and processed foods we can keep going.  I truly believe that I will reach my ideal weight and be at my best while practicing these vegetarian principles and so can you.

So check out the new pages, recipes and interviews that I have been and still continue  to work on.  I hope to post twice a week with new information; for weekly updates, follow me on Facebook and Twitter.  Please don’t forget to subscribe to the blog. With your support I have been able to reach almost 4,000 readers in only one year. I am blown away by your interest in what little old me has to say.  If you are available this Sunday (5/15/11), please visit the monthly cooking class sponsored by the Community Seventh Day Adventist Church, 245 Tenafly Road, Englewood, NJ 07631 at 2:00pm.  Cost is just $5 which includes the demonstration with q&a, natural health spotlight, recipe newsletter and a tasting afterwards. 

Thanks for being patient and understanding.


Sandra Calderon

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