If you’ve been following me for some time now, you know the long term struggle I have had with high blood pressure and salt. And as my close friends and relatives know, that is a major bummer because my love of chips, Chinese and all other sorts of salty guilty pleasures runs deep!

Over the years I’ve had to get creative in order to still be able to indulge in some of my favorite foods. I’ve learned to tweak the recipes of some of my favorite dishes in order to be able to make them healthy and low salt for me while also tasting delicious for the whole family. Chinese food is a favorite of ours so my first challenge was to create a homemade version of some of our favorite takeout dishes. The recipe I’m sharing today is so similar to a dish that my family loves to order in from our favorite Chinese food restaurants except that I can eat it without having to worry about hindering my health!

My recipe for Citrus Coconut Aminos Tofu and Stir Fry Vegetables is light and full of flavor, it’s sans salt and oil overload and after my family and I have totally scarfed it down, we actually feel great!

An added bonus is that while this dish fits perfectly onto the menu for Meatless Monday, it can also be made with chicken for those that prefer to include meat. Personally, while my family is not completely vegetarian, Meatless Monday is a fun part of our week that we always look forward to. We love tons of vegetables at every meal and this low-sodium, meatless version of our favorite Chinese takeout is simple, fast and always so delicious.

A few quick notes to add, if you do own a wok, absolutely use if for this recipe, if not, a large frying pan will work just fine. And, if “meatless” is on your menu, I encourage you to use extra firm tofu. I like Trader’s Joes Super firm high protein organic tofu. It really makes a difference.

If you struggle with high blood pressure like me, I hope this will encourage you to experiment a little with your favorite flavors in ways that are healthy and delicious. I think you will see that a little recipe tweaking can go a long way.

You know where to find me with questions (INSTAGRAM: @janine.whiteson). Happy, healthy, cooking! Xx Janine


Janine’s Citrus Coconut Aminos Tofu and Stir Fry Vegetables 

Serves 2-3 people (depending on hunger levels!)


1 Ib. Extra Firm tofu – I like the trader Joe’s Super firm high protein Organic Tofu

1 Tablespoon Olive oil

2 Tablespoons Coconut Aminos

1 Tablespoon Rice wine vinegar

1/2 cup orange juice

1 Tablespoon honey

2 teaspoons garlic – minced

1 teaspoon fresh ginger – minced

1 Teaspoon Sriracha sauce (if you want some heat)

1 Tablespoon corn starch

Vegetables – I use, cabbage 2 cups, 1 large zucchini, 1 cup chopped cilantro, 1 heaping cup mushrooms, 4 celery stalks, 1 red pepper – use any veggies you have in the fridge!


1: Drain all the water from the tofu and place in a colander. Squeeze out any excess water pushing down on the tofu with a paper towel. Do this 3-4 times and let it drain for 10 minutes or longer.

2: Cut tofu into 1 inch cubes.

3: In a small mixing bowl prepare the sauce, add the coconut aminos, rice wine vinegar, orange juice, honey, garlic, ginger, sriracha and corn starch. Mix together well with a whisk.

4: Add 1 Tablespoon olive oil to a wok or large frying pan. On medium heat add the cubed tofu and fry until all sides become brown – turning occasionally for about 8-10 minutes.

5: Remove the tofu from the wok/pan and set aside. Add all the vegetables to the wok/pan on medium heat, stir fry until veggies are just tender.

6: Remove the veggies from wok/pan – set aside in a large bowl.

7: Add the tofu back to the wok/pan on medium heat for 5 minutes then add the sauce and mix right away for a few minutes.

8: Add the veggies back to the wok and mix well so that all the veggies and tofu are covered in the sauce. Serve in big bowls as there are tons of vegetables!