A couple of weeks ago, I decided to bake instead of the usual saute` in a large covered frying pan or cooking the tofu with leftover vegetables in a small pot.
As you can see, I cut some onion, squash, tomatoes and carrots. (You can certainly add other vegetables such as peppers, mushrooms, cauliflower, etc.) Then I placed them all with the still-frozen *tofu, some oil and Tamari (soy) sauce in a baking dish, covered and baked them on a medium heat.
I served it with a simple salad. Yes, I'm a very lazy cook and don't obsess over details. Meals like these are healthy. If you don't or can't keep all the fresh vegetables in stock, you may use frozen. (Check what's written on the bag. Some frozen, ready to cook vegetables have salt and preservatives.) Cooking really is easy. By home-cooking you can control your salt, carbohydrate and sugar intake.
Since my very elderly father has moved in with us, his blood pressure has been steadily going down and we've been reducing medication.
*You can make the same basic recipe using fish, beef or poultry. Left-over (already cooked, which can also be kept in the freezer) takes less cooking time than raw. Cheese can also be substituted for the tofu. Personally, I don't eat cheese and haven't served it to my father. Most cheeses are terribly processed and contain a surprising quantity of salt.