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April 23, 2024
Tofu and Vegetable Stir-Fry Tofu is an excellent alternative to meat, and this stir-fry will provide you with plenty of health-boosting vegetables. Broccoli is a good source of lutein, a hedge against macular degeneration. Cauliflower and kale have phytonutrients that protect against cancer. I use a wok to prepare this dish, but a large skillet will work, too. The tofu doesn’t have to be fried first, but frying gives it a nice texture. SERVES 2-4 Ingredients 1 package (8 oz.) firm tofu 6 Tbs. peanut oil 1 Tbs. grated gingerroot 2 Tbs. minced garlic 1 cup baby carrots 1 cup […]
June 7, 2022
It’s hard to imagine, but this vegan version of chocolate mousse offers the same satisfaction as its richer, less healthy sibling. Contributed by my colleague Dr. Lynn Blair, it has all of the same creaminess, the satiny, melt-in-your-mouth pleasure, and the full, no-holds-barred taste you expect from a dense and rich chocolate mousse. And if that’s not enough, just add plenty of great health benefits. Soy contains isoflavones, which help preserve bone density, lower your risk of certain cancers, and may alleviate menopausal symptoms. Dark chocolate has catechins, which are neuroprotective, and theobromine, which improves blood flow and lowers blood […]
January 26, 2022
If you think tofu always lacks flavor, you have to give this sweet, savory, and herbaceous soy-based holiday entree a try. A simple blend of oil, apple cider vinegar, maple syrup, and tamari or soy sauce combine to create a flavorful entree that’s wholly worthy of a coveted spot on your holiday table. The added aroma from fresh, wintry herbs like rosemary, thyme, and sage is just a bonus. Vegetarians and meat-eaters alike will love this comforting and festive main dish! The tofu provides plant-based protein for strength while the vinegar and tamari promote gut health. Rosemary boosts brain power. […]
April 26, 2020
Getting bored with regular green salads? Toss things up with a fresh spring salad packed with flavor and protein to keep you full and energized. Tofu is a versatile and easy-to-make protein source that adds texture to this flavorful salad. A light lemon-herbed dressing perfectly suits a combination of favorite garden veggies. Given the hearty nature of this salad, it travels well and makes great leftovers. Packed with antioxidants and anti-inflammatory benefits, be sure to include this simple, tasty salad as a side dish at your next dinner or picnic. Because of the marinating, cooking and cooling time in this […]
August 22, 2018
Korean cuisine is steeped in agricultural traditions and known for having a lot of side dishes. Here we combine some of the most common flavors in one bowl. SPICY KOREAN QUINOA, VEGGIE & TOFU BOWLS Ingredients For The Citrus Soy Dressing ¼ cup fresh orange juice 3 Tbs. reduced-sodium soy sauce or tamari 2 Tbs. freshly squeezed lemon juice 1 Tbs. honey 1 tsp. lemon zest For the Quinoa Bowl 1 (14-ounce) package extra-firm tofu (well-drained and cut into ½-inch cubes) 3 Tbs. gochujang (Korean fermented red chile sauce) 4 Tbs. vegetable oil 3 cloves garlic 8 ounces thickly sliced […]
February 12, 2018
Tofu is an excellent meat substitute. Like miso and tempeh, tofu contains phytoestrogens, or weak plant-like estrogens. These phytochemicals are known as isoflavones; and eating soy foods, especially starting in adolescence, can reduce a woman’s risk of developing breast cancer, as one study of Canadian women suggested. If you’re trying to have meatless Mondays or just reduce your meat consumption whenever possible, these tofu recipes offer healthy, satisfying and delicious options. Sweet and Savory Maple Herb Roasted Tofu Serves 2-3 If you think tofu lacks flavor, you have to give this sweet, savory, and herbaceous soy-based holiday entree a […]
October 4, 2016
In this convenient and satisfying vegetarian entree, savory baked tofu is topped with homemade vegetable kimchi slaw and fresh avocado. This dish is convenient enough for quick, weeknight meals but also festive enough for entertaining and parties. Feel free to substitute with your favorite protein sources (try fish, shrimp, or black beans) and you’ll want to make these tacos over and over again. The plant-based protein is full of antioxidants and protein for strength. The gut-healthy kimchi is made of disease-preventing cabbage. Serves 2 Ingredients 1 block extra firm tofu, drained, pressed, and chopped into squares 1 Tbs. toasted […]