Tofanana Bread

by Francine

photo via officialhealth.com

'Yes, we have no tofannas,' (lyrics from a ridiculously old, classic, amusing and charmingly ridiculous song by Frank Silver and Irving Cohn) but we sure got bananas and we sure got tofu. When I spotted this recipe, I got interested. I love banana bread and the texture of tofu seems like an obvious blend in this concoction--although I had never thought of it on my own.

We all know bananas are loaded with potassium (although not as loaded as an equal portion of potatoes--remember?). Nevertheless, bananas are indeed loaded with the good stuff. And there's more good nutrition news as well. Think vitamin C (one banana provides you with 15% of your daily requirement), B6 (what the body uses to grow new cells)--just one banana gives you 35% of your daily requirement. Also think manganese, necessary for bone health, along with fiber, some iron, magnesium, calcium and phosphorus (more on this below)as well as vitamins A and E, folate (also known as folic acid or B12, plays an important part in the production of red blood cells), carotene (antioxidant) and choline (integral to brain and liver health and also in the reduction of inflammation). Now here's a total surprise--bananas even contain amino acids (used in every cell of our bodies to build the proteins we need to survive), albeit trace amounts. And also keep in mind that bananas are incredibly easy to digest (ripe ones, that is). That's why they are one of the very first solid foods we give to our babies.

Now, getting back to phosphorus--this is a biggie, and if you don't eat meat or dairy, primary sources of phosphorus, you'll be especially interested in bananas. Check this out from Medline Plus:

"The main function of phosphorus is in the formation of bones and teeth. It plays an important role in the body's utilization of carbohydrates and fats and in the synthesis of protein for the growth, maintenance, and repair of cells and tissues. It is also crucial for the production of ATP, a molecule the body uses to story energy.

"Phosphorus works with the B vitamins. It also assists in the contraction of muscles, in the functioning of kidneys, in maintaining the regularity of the heartbeat, and in nerve conduction."

OK, now that I've got your attention, let's move on to the recipe.

Preheat your over to 350 degrees.

Blend in a blender until smooth and creamy:
3/4 cup tofu

Pour into a mixing bowl and beat in:
1 cup sugar (or 1/2-3/4 cup agave)
1/4 cup oil (canola,recommended)
1 tsp. vanilla
1 cup ripe bananas, mashed

Mix together in another bowl:
2 cups unbleached white flour (or whole wheat pastry flour)
1/2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt

Beat everything together, then fold in:
3/4 cup walnut pieces

Pour into an oiled loaf pan. Bake for about an hour, and voila!

Enjoy!

Resources:
livestrong.com
3fatchicks.com

newsmax.com

Medline Plus
Tofu Cookery, by Louise Hagler

Tofu for the Dressing

by Francine

photo via hilobrow.com

Like those creamy dressings? Well here's a twist on that. Substitute the mayo or the cream or the egg or all of that for. . . You guessed it--tofu.

So easy, economical and it's not only good for salads--but sandwiches too! And if you're like me--it's always fun when someone tastes it and says, "Umm, this is so good. What's in it?" And you say (with a   poker face, "Oh, just some tofu and lemon and stuff. . . "

"WHAT? You're kidding!"

By this time, you're smiling and your friend is too.

So here we go. Again, so easy.

Combine in a blender or cuisinart:
1/2 lb. soft tofu
1/4 cup oil (organic olive or sesame)
1 TB (or more) lemon juice
1 TB sugar (totally optional, not to mention this could be agave--in which case it should be no more than 1/2 TB)
1 1/2 tsp prepared mustard (Dijon, honey, etc.--just make it something you love)
1 tsp. vinegar (apple cider, white or red wine, or rice vinegar work nicely with this recipe)
1/2 tsp salt (optional--and remember you can use a 'salt' substitute derived from seaweed)

Blend until smooth and creamy, and there you have it. BTW--this is delicious on cucumbers, sliced tomatoes, olives. Maybe a little pita on the side. It makes a killer sandwich --think chicken or veggies, or tempeh or tofu!

A word or two about the yellow stuff--the mustard. It's not just good-tasting, it's actually good for you. People have known about this for thousands of years. High in antioxidants, mustard seeds also have anti-fungal properties, and have even been found to prevent migraines. What else? Interesting you should ask. Think calcium, magnesium, and here's the one that surprised me--potassium! Remember--it's potassium for healthy blood pressure, calcium and magnesium for healthy bones. Antioxidants speak for themselves. And the idea of lessening the occurrence of migraines, we're all for that!

And check this out from naturalnews.com, "Mustard can be used in preparations of hot compresses to help reduce the impact of strains and sprains in the body, or they can be used in poultices and plasters which can be massaged onto the chest to encourage the decongesting of blocked sinuses and lungs."

So don't be shy when you serve this salad dressing. And remember the most important part: Enjoy!

Resources:

naturalnews.com

Tofu Cookery by Louise Hagler

Krazy Kale

by Francine

photo via culinarytypes.blogspot.com

It's winter and in many areas of the world--winter vegetables rule the dinner table. As well they should. Packed with nutrients and amazing flavors, it makes so much sense to eat what is in season in your area--fresh and available to you without adding to the carbon footprint (in this case fuel necessary to transport the food your way). 

As a kid I remember eating kale as part of the notorious school lunch. It was canned. Even the thought of it now, so many years later, brings up that hideous tinny taste that had infiltrated the kale. So I grew up with a 'bad taste' in my mouth regarding kale. Fortunately I ate some fresh kale as an adult and I've loved it ever since--along with chard, beet tops, collard greens, spinach--i.e. all those amazing leafy greens. 

Let's zoom in on kale for a minute. In an article on webmd.com kale is referred to as the 'queen of greens' and one of the healthiest vegetable on the planet. (Maybe that school I went to as a kid had a dynamite dietician who was in the know about kale--but canned?!) The article goes on to say that "choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol." Now if that weren't enough (and it already is for me), here's what you get in one cup of glorious kale: 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium daily requirement, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It's also a good source of minerals copper, potassium, manganese, and phosphorus. 

The article on webmd.com is worth reading in its entirety and I urge you to do so, because there is a wealth of other information, including that kale interferes in calcium absorption (so don't eat it at the same time you're eating calcium-rich foods like yogourt, for instance). According to a study in American Journal of Clinical Nutrition, cited in that webmd article, eating a diet rich in the powerful antioxidant K "can reduce the overall risk of developing or dying from cancer." (K is also found in parsley, spinach, collard greens, and animal products such as cheese, btw.)

Sold on kale? Check out this delightful recipe from Alice Currah's blog, which includes kale AND . . . tofu!:

Kale Mabu Tofu

What you need:

• 1 tablespoon vegetable oil
• 1 – inch piece ginger, peeled and minced
• 3 cloves garlic, minced
• 1/2 pound ground pork sausage
• 1/2 pound medium firm tofu, cut in 3/4-inches cubes
• 2 tablespoons oyster flavor sauce
• 1 tablespoon miso
• 1 tablespoon soy sauce
• 2 teaspoons Asian garlic chili sauce
• 1 cup chicken broth
• 4 cups baby kale leaves
• 2 tablespoons chopped scallions

How to make:

1. Add the vegetable oil to a large skillet or wok and heat on medium-low heat.
2. Add the ginger and garlic and sauté for about half a minute, just enough to soften the garlic and for it to be aromatic.
3. Add the pork, breaking it down with a wooden spoon, and cook until brown.
4. Increase the heat to medium-high and add the tofu.
5. In a small bowl, mix the oyster sauce, miso, soy sauce, and garlic chili sauce until completely mixed.
6. Add the sauce to the skillet. Stir the pork and tofu in the sauce and cook for 2 minutes, just enough time for the sauce to coat the sausage and absorb into the meat.
7. Stir in the chicken broth.
8. When the broth begins to bubble in a light simmer, add the kale leaves.
9. Stir the kale in the mabu tofu until it is barely wilted.
10. Transfer the mabu tofu and some broth over 2 or 3 brown rice bowls.
11. Top off with additional garlic chili sauce for more heat.
12. Garnish with scallions.

Sources:
http://savorysweetlife.com/2012/05/kale-mabo-tofu/
webmd.com

Get Corny

by Francine

photo via kellysluckyyou.com

Hope your holidays were fun, warm, and all the things that holidays should be. There's a reason people call it the holidaze, to be sure, however. I don't know. There's just something that happens around the last week of December--everyone buzzing around buying gifts, preparing for gatherings, meeting expectations, and somehow it's only natural that we are all seeking perfection--not so much in others, but in ourselves. And who is harder on themselves than we are ourselves, right?

Well, now that we're well ensconced in 2013 (such a strange sounding year, somehow), let's get cookin' with some down home cornmeal muffins. . . with a little tofu thrown in. Now the recipe calls for soft tofu, so it's best to use that kind. Tofu Yu tofu is fabulous for all kinds of dishes, but the tofu we make (unless it's a special order) is not the soft kind--the kind often referred to as 'silken' tofu. In this recipe, you can also use 'regular' tofu--just make sure it is not the firm type that Tofu Yu prides itself in, because it is the preferred consistency for so many Asian dishes.

A word(s) about cornmeal, according to yournutritiouschoices.com:

• Research has shown that yellow cornmeal is rich in antioxidants known to prevent cancer, macular degeneration and cardiovascular disease.
• The fiber in cornmeal helps promote colon health and prevent constipation.
• The fiber in cornmeal lowers cholesterol levels.
• Corn meal is gluten-free.
• Corn meal is beneficial for managing diabetes.

And did you know it's loaded with potassium (think controlling blood pressure), calcium (think strong bones and teeth), and vitamin A (good for the eyes).

Check out this very easy-to-make recipe:

Preheat oven to 425 F

Mix together:

2 cups cornmeal (organic)

2 cups unbleached (organic) whole wheat flour (or for slightly lighter muffins--a combination of white and whole wheat, OR pastry flour)

1 1/2 tsp. salt

2 tsp. baking powder

1/2 tsp. baking soda

Blend in a blender until smooth and creamy:

1/2 lb. soft tofu

1 1/2 cups water

Pour into bowl and then stir in:

1/4 cup oil

3 TB honey or molasses

Str the wet ingredients into the dry ingredients until moist. Fill oiled muffin tins 3/4 full. Bake for 15-20 minutes or until golden brown. Delicious served with cream cheese and preserves. And of course, a bit of butter melted inside a hot muffin is something that will melt the most dour frame of mind. 

Enjoy!

Resources:

Tofu Cookery by Louise Hagler

http://www.yournutritiouschoices.com

All Good Almond Salad

by Francine

photo via todayifoundout.com

Almonds are so nutritious. If you eat them regularly (just a daily handful or so), you're doing your body good. I start my day with a handful of almonds and a cup of piping hot green tea to which I've added half a lemon (skin on) and a tsp. of honey. On these chilly December mornings, I enjoy my tea and almonds while cozied up in bed--with my feline and canine relaxing alongside me. In fact, many a blog post have been compiled just that way. . .

We've got a nice recipe (two actually) here for you today. But let's start with a few of the many benefits of eating almonds:

Almonds help to increase the level of high density lipoproteins (HDL) and reduce the level of low density lipoproteins (LDL) in your blood. The mono-saturated fat, protein, and potassium (which helps to regulate blood pressure) contained in almonds are good for the heart. Vitamin E acts as an antioxidant and reduces the risk of heart diseases. The presence of magnesium in almonds helps to prevent heart attacks. (Magnesium also regulates the absorption of calcium and is involved in the structural integrity of bones and teeth.) According to livestrong.com, women need about 320 mg of magnesium per day, while men need 420 mg. Almonds are also a source of folic acid, helping to reduce the level of homocystein, which causes fatty plaque buildup in arteries. Folic acid is very important for pregnant women because it helps to reduce the incidence of birth defects in newborns.

Almonds are beneficial great for the skin. A massage with almond oil is often recommended for new born babies. Almonds improves the movement of food through the colon, thereby helping to prevent colon cancer by preventing constipation. Be sure to drink a fair amount of water (or herbal tea) after eating almonds.

In addition, almonds offer protection against diabetes: They help to reduct the rise in sugar and insulin levels after meals.

Believe it or not, these are only a few of the health benefits of almonds. And let's not forget how delicious they are--raw, toasted--plain or with tamari. NOTE: If you suffer from kidney or gall bladder problems, consult your doctor to learn whether or not almonds are good for you.

Now here's a tasty recipe using almonds:

Combine in a bowl:
1 1/2 lbs. tofu, cut in 1/2" cibes
3 TBs fresh lemon juice (or more to taste)
1/2 tsp. celery salt

Mix in:
1 1/2 cups celery, diced
1/3 cup green onion, minced
3/4 cup almonds, slivered and toasted
1/2 tsp. salt (if you use tamari almonds, you can eliminate the salt)

Blend together with:
1 1/2 cups tofu sour creme dressing (which follows).

When it's all blended, chill and serve to 4-6 delighted people.

Tofu Sour Creme dressing:

(The only way this recipe could be easier is if you opened a jar and poured it out.)


Combine in a blender:


1/2 lb. tofu
1/4 cup oil
1 TB lemon juice
1 1/2 tsp. sugar (or 1 tsp. agave)
1/2 tsp salt (or less, or none at all)


Blend unti smooth and creamy. Voila. That's it. Just add it to the salad and you're there!




Resources:
organicfacts.net
Tofu Cookery by Louise Hagler
livestrong.com

Cheese of Asia

by Francine

photo via shizuokagourmet.com

Some random, interesting facts about tofu:

1) The firmer it is, the more fat it contains. The softer version contains more water, making it softer.

2) Once a container of tofu is opened, you need to refrigerate it--covered with water. Best thing to do is rinse it and change the water daily. If you do that, the tofu should be fine for up to a week.

3) You can freeze tofu and it will stay good. Be warned that it will turn a yellowish color and make the texture spongy and absorbent.

4) "Soy products ranging from tofu to veggie patties, though generally marketed toward the health-conscious, are actually largely made from genetically engineered soy." - from an article in The Signal. As would be expected one of the biggest opponents to GMO labeling is Monsanto, the largest pesticide and genetically engineered food manufacturer. Labeling gives us the right to choose. Without it, we have no idea what we're ingesting. If you choose only organic tofu, you have the assurance of knowing it was made from organic soybeans (that were not genetically engineered).

5) Another name for silken tofu is Japanese style tofu. This tofu (the lowest in fat, btw), is the soft, custardy kind.

6) The calcium content in tofu is about 227mg in one half-cup serving. As a comparison, there is about 150 mg in 1/2 cup of milk.

7) Tofu is rich in iron--providing 33.8% of the DV for this important mineral in 4 ounces,.

8) Rich in protein--tofu provides you with 9.2 grams in just four ounces, which is equal to 18.3% of the daily value for protein.

9) And as for those important omega 3 fatty acids-- tofu provides 14.4% of the daily value for these beneficial fats in just 4 ounces.

10) Tofu is one of the cheapest proteins around. It picks up the flavors it's cooked with, and is as adaptable as you want it to be--saute it, steam it, deep fry it, mash it up.

11) Soy has been shown to be helpful in alleviating the symptoms associated with menopause. According to whfoods.com: "When women's production of natural estrogen drops at menopause, soy's isoflavones may provide just enough estrogenic activity to prevent or reduce uncomfortable symptoms, like hot flashes."


Sources:

http://www.whfoods.com
the-signal.com 
funtrivia.com
www.fitsugar.com

Going Ginger. . .

photo courtesy joyfulbelly.com

Ginger in slices, powdered, or however else you like it (I've taken the root and bitten off bites to prevent motion sickness on a trip to and from France and it works!)--is not only tasty, but extremely beneficial healthwise.

Take a look:

It helps eliminate congestion. So go right ahead and add a slice or two to your lemon toddy (half to a whole lemon squeezed and added to a cup of hot water and honey). Not only does it add yet another element of cold-fighting benefits, it also tastes great. The zing in ginger brings out the flavors of the lemon and honey.

According to this article in boost-immune-system-naturally.com, this amazing root is anti-bacterial (even killing salmonella), contains anti-inflammatory agents, combats chills and fevers, has been shown to fight some cancers (breast, ovarian, colorectal carcinoma) and a host of other disorders.

It lowers blood cholesterol levels, stimulates circulation, has natural blood-thinning properties, and is therapeutic in the treatment of high blood pressure. So do you think that this tasty food may just be a blessing as it pertains to heart disease and stroke?

It also helps relieve headaches, reduces severity of post chemotherapy nausea, supports good kidney health, helps with morning sickness, and even promotes menstrual regularity.

The above is just a sample of all the purported health benefits. You can read more about it on the website cited above as well as many other resources, including:  healthbenefitsofginger.com/ and whfoods.comwhfoods.com.

So what does ginger contain to be able to support so many aspects of our health? Well, it's high in potassium (which supports healthy blood pressure), it contains manganese (protects lining of heart, blood vessels), it helps assimilate calcium, and it contains iron, zinc, beta-carotene as well as vitamins A, C, E, and B-complex.

So next time you make a stir-fry, or broil salmon or chicken, or make a pot of tea, mash up some sweet potatoes, make a tasty and beneficial soup. . . add a bit of ginger (fresh is always best, but powdered is just fine) and know you're doing your body (and taste buds) good.

What's In There, Anyway?

via thevegetariantree.blogspot.com

Tofu--white, bland, weird, fabulous. . . the chameleon, the wonder, the blob. You name it. I was looking around for an article that discussed all the nutritional aspects of tofu and came up with something you may find interesting via About.com:

Protein content in tofu:

One half-cup serving of raw firm tofu contains 10.1 grams of protein. The recommended daily intake is 56 grams for most men and 46 for most women. A half-cup of tofu is approximately 4 oz by weight, or just under 1/3 of the average sized 14 oz package of tofu. By comparison, 1/2 cup dairy milk contains 5.1 grams of protein, one 3 oz egg contains 6 grams and 4 oz ground beef contains about 26 grams of protein. Tofu is an excellent source of vegetarian protein.

Calories in tofu:

One half-cup serving of raw firm tofu contains 94 calories. By comparison, 4 oz ground beef contains 331 calories, 1/2 cup of 2% milk has 60 calories and 4 oz of cheese packs 320 calories.

Protein versus calories in tofu:

Tofu is low in calories for the vegetarian protein it packs in. Here's how it compares to a few other foods. For each 100 calorie serving, tofu contains 11 grams of protein. By comparison, 100 calories of ground beef provides 8.9 grams of protein, and a 100 calorie serving of cheese contains 6.2 grams.

Fat and cholesterol content in tofu:

One half-cup serving of raw firm tofu contains 5 grams of fat. Low fat tofu is also commercially available, and contains 1.5 grams of fat perserving. 4 oz of beef packs a whopping 15 grams of fat, and one egg contains 5.5 grams of fat. Tofu is a cholesterol-free food , as are all plant-based foods. By comparison, a half-cup of 2% milk contains 9 mg of cholesterol, 4 oz of fish contains 75-100 mg of cholesterol and 4 oz ground beef contains about 113 mg cholesterol.

Calcium:

One half-cup serving of firm tofu contains about 227 mg of calcium or about 22% of the RDA. Tofu may contain a little bit less calcium depending on the brand and the way it was made so be sure to read the label if you're concerned. Silken tofu contains approximately 133 mg, again depending on the brand.

Iron:

One half-cup serving of firm tofu contains about 1.82 mg of iron, though this can vary greatly, depending on the brand. The RDA for women is 18 mg, and 8 mg for men.