top of page

Try This Yummy Summertime Whole Food Plant Based Meal

Updated: May 24, 2022

By now you've already heard about the importance of including whole food plant based meals into your lifestyle. The studies on the benefits to our health, performance, and longevity are significant. The good news is that it doesn't take much to switch a few of your weekly meals to plant based in order to get some of the benefits.

With that being said, this week I'm sharing one of my favorite whole food plant based meals: Pineapple Fried Rice with Tofu. This is a complete meal as it contains protein and good carbs, and is very low in fat. It also includes pineapple, which is a great cooling fruit for the warm season. Enjoy!

Pineapple Fried Rice with Tofu

Prep Time: 30 mins Cook Time:20 mins Total Time: 50 mins

Servings: 6 people

Equipment needed:
  • Tofu Bud Press


Baked Tofu:

  • 1 14 oz box firm organic tofu drained

  • 1/4 cup low-sodium tamari (like soy sauce)

  • 2 Tbl maple syrup

  • 2 Tbl ketchup

  • 1 Tbl rice vinegar

  • 1 dash hot sauce

  • 1/4 tsp garlic powder

  • 1/4 tsp ground black pepper

Fried Rice:

  • 3 cups cooked brown rice

  • 3 Tbl low-sodium vegetable broth (or homemade)

  • 1/2 yellow onion chopped

  • 3 cloves garlic chopped

  • 1 red pepper chopped

  • 2 medium carrots peeled and diced

  • 1/4 cup peas fresh or frozen

  • 1 cup pineapple cut into bite sized pieces

  • 1/2 cup raw cashews toasted (or purchased already roasted)

  • 1/4 cup currants or raisins

  • 2 green onions sliced

  • 1/4 cup cilantro chopped

  • soy sauce (extra for flavor)

Sauce (optional):

  • 1/3 cup low-sodium tamari (or low sodium soy sauce)

  • 2 Tbl rice vinegar

  • 2 Tbl chili garlic sauce

  • 1 Tbl date syrup or maple syrup

  • 1 Tbl ginger minced


Baked Tofu:

  • Preheat over to 375°F. Lightly spray a non-stick baking sheet with oil.

  • Press the drained tofu using a tofu press or wrap in paper towels and newspaper with a large can of tomatoes (or whatever you have on hand). Then cut into 1" cubes.

  • In a bowl, stir together the soy sauce, maple syrup, ketchup, vinegar, hot sauce, garlic powder, and black pepper. Gently stir the tofu cubes into the sauce. Marinate for at least 10 minutes or longer.

  • Place tofu on the baking sheet in a single layover. Bake for 15 minutes. Turn tofu, and bake until it turn golden brown, around 15 minutes more.

Fried Rice:

  • Saute the onions, garlic, red pepper, carrots in the vegetable broth or water until soft-firm and

  • Add the cashews and continue to stir-fry for another 30 seconds.

  • Add the rice, break up any clumps and stir-fry for a few minutes.

  • Add the pineapple, peas and raisins and stir-fry to mix them in.

  • Stir in the baked tofu.

  • Remove from heat, add the sauce (optional) and serve garnished with chopped green onions and cilantro.

Enjoy! Let me know how you liked it.

To learn more about how eating whole food plant based diets can promote your health and performance, get my book, The Short Fight, on Amazon at

Our members enjoy over 100 fitness and self-defense training videos, including discounts on live-online training.

If you are looking for short duration (10 and 20 minute) workouts that you can do at home, sign up for my Free Blog here to get access to all my video workouts.

Want to get in the best shape of your life? Check out my fitness training programs here

Until next time, Stay Healthy!

Lawrence Castanon

14 views0 comments

Recent Posts

See All


bottom of page