Aloha flex Appealers! Thank you for all of your requests for simple healthy dishes! Sooooooo, What’s for dinner tonight? How about TIKI TOFU!? Do you want a healthy fast recipe that is incredibly delicious like you would get in a restaurant? You’ve got to try this #plantbased dish. I made this the other night and it was amazing! My kids loved it and even Dennis, my husband, who isn’t a big tofu fan. Baking it gives it a slightly chewy texture that is so good.

Customize this recipe! You can also substitute chicken or steak for tofu! If you don't want to wait for baking and want to eat sooner, you can stir fry the tofu instead of baking it!


One package extra firm tofu. Remember we are fitness people we like everything FIRM! LOL.

Chopped mixed vegetables. Time-saving tip: I like to buy the stir-fry vegetable kit and just use the pre-chopped vegetables. You get such a terrific mix of vegetables they are all cleaned trimmed and chopped for you. 

Jasmine rice. (optional) If you are eating low carb have the tofu over the vegetables and omit the rice.  I make apps. 1 1/2 cups of rice for the 4 of us. I just bought a new smaller rice cooker on Amazon, this is the one I bought: I used to have a huge one my mom gave me for dinner parties but it was too big to use frequently and a pain to wash. This smaller rice cooker is really good and we love Jasmine rice

For the marinade sauce:

Low sodium soy sauce, sesame oil, fresh minced ginger root, agave nectar or honey, minced garlic. I bought a new food processor that I really like to make prep easy. I chose it because it is dish washer safe and a great brand.

Directions: Preheat oven to 350°. Drain tofu & slice.  Press out excess water with paper towel. 

Mix all ingredients except for the sesame seeds to make the marinade sauce. Brush on the tofu bake for 15 to 20 minutes.*

While the tofu is baking, rinse the rice and Cook according to the instructions. 

After 20 minutes, Remove Tofu from oven & flip over-brush on the sauce and put back in the oven and bake until lightly browned 20 min.

When the tofu is almost finished baking, (I go by the color if it’s slightly brown I will start the vegetables. If the timing isn’t exact you can always turn the oven off to keep it warm while you’re cooking your vegetables)

Preheat your wok or deep pan with a little bit of vegetable oil or coconut oil. A wok is best for stir frying because the shape of the pan concentrates the heat in a smaller area. When I was a little girl, my grandmother owned a Chinese restaurant, I loved watching the cooks prepare food in the dozen woks lined up in the kitchen. When the oil is very very hot, add your vegetables making sure there is no water on the vegetables or it will splatter. Quickly stir-fry & keep them moving for a few minutes do not over cook.  Nobody likes mushy vegetables.

Remove Tofu from oven and sprinkle with sesame seeds and bake a few minutes until brown. 

Serve the baked Tiki Tofu immediately over vegetables or jasmine rice. Keep on flexing keep on fit cooking! 

Aloha, KIANA 💪🏼🌴☀️ 

*Tip: If you want to eat sooner, stir fry the tofu instead of baking it.

Love the Beanie I'm wearing in this video, I wear it all of the time. they have a wide selection of sports teams to pick from HERE or below

Fit Kitchen Items I buy on Amazon; CLICK HERE

Fit Food Items I buy in bulk on Amazon, more convenient and cost effective for items I use alot. CLICK HERE

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