4th of July Tofu Skewers with Summer Dipping Sauces

These 4^th of July masterpieces add vibrant color and plenty of nutrition to your summer barbecue! Tofu skewers are super quick and easy to cut up and cook. Add tofu and a variety of different vegetables and/or fruit to a metal skewer. Grill on an outdoor grill or broil in your oven to give the same crispiness and grill-like flavor. Top with one of these delicious sauces and enjoy!

Tofu Skewer Sparklers 

This recipe is not only simple to make but it also doesn’t require marinating the tofu overnight. It is an excellent source of protein, calcium, iron, Vitamin C and potassium. It’s high in fiber and rich in choline, a nutrient that is important for our brains.

Serves: 2 Serving size: 2 skewers

Ingredients:

• 1 cup cubed tofu
• 4 fresh garlic cloves – chopped
• 4 broccoli florets
• 4 petite round potatoes
• 4 chunks green bell peppers
• 4 chunks red bell peppers
• 4 slices of zucchini
• 4 chunks yellow onions
• 4 each cherry or grape tomatoes
• Drizzle of olive oil
• Sprinkle of each; garlic powder, onion powder, salt and pepper

Directions:

1. Boil potatoes in a medium pot until they are soft, but won’t fall apart when placed on the skewers. 
2. Cover a baking sheet with parchment paper.  Preheat oven to broil or set up grill. 
3. Add tofu and all vegetables to a large bowl.  Add spices and then sprinkle with avocado oil. 
4. Mix together with a spoon until veggies and tofu are well-coated. 
5. Place tofu and each vegetable one at a time onto a skewer and place on the covered baking sheet. Place any extra veggies on the baking sheet by themselves. 
6. Put in oven and broil until veggies are browned but not burned and cooked all the way through – around 10 minutes. 
7. Drizzle sauce over skewers and eat right off the skewers OR take veggies and tofu off the skewer and place in a bowl or on a plate. Add sauce and dip veggies/tofu into the sauce before consuming. Enjoy!

Summer Dipping Sauces 

Drizzle one or a couple of these sauces on your tofu skewers to magically bring a bang to your life!

Sauce #1 Tangy Adobo Sauce 

Adobo sauce is a Spanish name for food immersion in a sauce.  In this one, we’re using spicy chipotle peppers. This recipe is low in calories, low in salt and contains Vitamin C and a tiny bit of iron. 

Serves: 8 Serving size: 2 tablespoons

Ingredients:

• ¾ cup cilantro leaves
• 2 chipotle peppers in adobo sauce, plus 2 additional teaspoons of the sauce
• 6 garlic cloves, roughly chopped
• 1/3 cup cold-pressed orange juice – I like the brand Evolution
• 2 ½ tablespoons pure lime juice – I used the Lakewood Organics brand
• 1 tablespoon pure maple syrup – I like using the brand Shady Maple Farms
• 1 teaspoon ground cumin
• Sprinkle of each; garlic powder, onion powder, salt and pepper
• ¼ cup cold-pressed, unrefined, certified for quality olive oil

Directions:

1. Add the cilantro, chipotle peppers and extra adobo sauce, garlic, orange juice, lime juice, maple syrup, cumin and other spices and the olive oil to a blender. 
2. Blend until smooth, scraping down the sides of the blender as needed. 
3. Store leftovers, for up to a week, in the refrigerator in a container. 

Recipe adapted from: https://rainbowplantlife.com/grilled-tofu-skewers/#recipe

Sauce #2 Pistachio Pesto Sauce 

Pistachios are rich in the phytonutrients zeaxanthin and lutein to help protect your eyes from macular degeneration, a vision loss that may occur as you age. This recipe is rich in healthy fats, has a little bit of protein and iron in it.  It is an excellent source of Vitamin C, approximately 31% of our daily recommended value per serving.  

Serves: 8 Serving size: 2 tablespoons

Ingredients:

• ½ cup of salted/unsalted pistachio nuts
• 1 ¼ cup of loosely packed cilantro leaves with thin stems
• 1 ¼ cup of loosely packed parsley leaves  
• 3 medium garlic cloves, chopped
• 1 jalapeno pepper roughly chopped – I cut mine in ½ and took out the seeds from ½ of the jalapeno pepper and left the seeds in the other half.  You can adjust this to your spice level preference.
• 1 medium lemon – zested and juiced.
• Pinch of each; salt and pepper
• ¼ – 1/3^rd cup cold-pressed, unrefined certified olive oil

Directions:

1. Add the pistachios to a food processor and pulse until they are in very tiny pieces. 
2. Add the cilantro, parsley, garlic, jalapeño, lemon zest and juice, salt, and black pepper to taste. 
3. Blend until you have a nice, smooth paste. Push the mixture to the middle of the food processor.
4. With the motor running, start to add the olive oil at the top of the food processor, a little at a time.  If mixture isn’t thin enough, add water until it is a thin, creamy texture. 
5. Store leftovers, for up to a week, in the refrigerator in a container. 

Recipe adapted from: https://rainbowplantlife.com/grilled-tofu-skewers/#recipe

 Sauce #3 Creamy Cashew Sauce 

Cashews are rich in the carotenoid and polyphenol antioxidants that may help reduce inflammation and protect you from disease. They also contain a little bit of protein and some healthy fats to keep you satiated when you are trying to lose weight. This recipe is also a good source of copper, magnesium, zinc and iron. 

PLEASE NOTE: YOU NEED TO SOAK THE CASHEWS OVERNIGHT BEFORE PREPARING THIS RECIPE

Serves: 8 Serving size: 2 tablespoons

Ingredients:

• ½ cup to ¾ cup spring water
• 1 cup raw cashews, soaked overnight in water in the refrigerator
• Juice of 1 medium lemon or 2-3 tablespoons worth – for extra lemony taste, zest ½ of a fresh lemon
• 2 medium garlic cloves, chopped
• ¼ of a purple onion, chopped
• ½ teaspoon fresh, ground mustard – I like the Eden brown mustard brand
• Sprinkle of each; salt, granulated garlic, granulated onion
• Generous sprinkle of freshly ground black or white pepper

Directions:

1. Add the water to a high-powered blender. 
2. Drain and rinse the soaked cashews with fresh water. Add them to the blender next. I do it this way, so the cashews won’t get stuck in my blender and then it stops working.  
3. Next add the lemon juice, lemon zest (if using), garlic, onion, mustard and spices. Blend thoroughly until you have a smooth and creamy sauce. 
4. Store leftovers, for up to a week, in the refrigerator in a container. 

Recipe adapted from: https://rainbowplantlife.com/grilled-tofu-skewers/#recipe

Sauce #4 Zesty Peanut Sauce 

Which nut has the most protein in it. Why, peanuts of course! This may be because they are related to the beans and legume family. Peanuts are rich in antioxidants that may prevent both heart disease and gallstones. This recipe also contains a tiny bit of Vitamin C, iron and calcium. 

Serves: 4 Serving size: 2 tablespoons

Ingredients:

• 3 tablespoons, one-ingredient, unsalted smooth peanut butter 
• 1 tablespoons sriracha sauce
• 1 tablespoon pure maple syrup 
• 1 clove garlic, minced
• ¼ cup spring water
• Pinch of each; sea salt and pepper

Directions:

1. In a small mixing bowl, combine the peanut butter, sriracha sauce, maple syrup, minced garlic and a pinch of salt and pepper. 
2. Add water, 1 tablespoon at a time to thin sauce.  Add until you have the desired consistency you want for it. 
3. Store leftovers, for up to a week, in the refrigerator in a container.