Coach Ray

Training for Excellence, with Excellent Training

Chef Ray

Chef Ray – Sweet & Sour Tofu

A great vegetarian/vegan recipe that provides a lot of flavour and shows that tofu doesn’t need to be a boring, bland ingredient.

From: Dixon, Jeremy (2013) The Revive Cafe Cookbook 3

Serves 7


  • 1½ cups onion diced into large cubes (around 1 large onion)
  • 1 cup celery sliced (around 2 stalks)
  • 1 green capsicum (bell pepper) cubed
  • 2 cups carrots cut into half moons (around 1 large carrot)
  • 2 tablespoons ginger puree or chopped ginger
  • 2 cups (100g/3oz) mushrooms quartered
  • 1 tablespoon oil
  • 300g (10oz) tofu cut into large cubes
  • 1 teaspoon salt
  • 2 tablespoons honey or date puree
  • 400g (12oz) can tomatoes chopped
  • 400g (12oz) can cubed pineapple (reserve juice)
  • 1 tablespoon cornflour or arrowroot
  • garnish: spring onions (scallions)
  • garnish: white sesame seeds
  1. In a hot frying pan or wok saute the onion, celery, capsicum, carrots, ginger and mushrooms in the oil until just soft. Do not overcook – keep everything slightly crunchy.
  2. In another pan saute the tofu in a little oil for around 10 minutes until golden. Add to the main pan or wok.
  3. Add the salt, honey, tomatoes and pineapple (reserve the juice) and heat until just bubbling.
  4. Mix the cornflour with the pineapple juice and stir through to thicken the sauce.
  5. Garnish with spring onions and sesame seeds and serve on rice or rice noodles.

Get more great recipes like this from the Revive Cookbook 3:

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

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If you enjoyed this recipe here is one I published six months ago:


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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