Potato Tofu Casserole

by Francine

photo via mixedgreensblog.com

Think potatoes, think casserole, and think winter. Right? Potatoes sometimes get a bad rap because people equate them wtih 'empty carbs', fattening, etc. Not so. It's the stuff you ADD to potatoes or the stuff they're cooked IN that is fattening. Potatoes are full of nutrition, relatively cheap, and there are so many ways to eat them!

Low in saturated fat, cholesterol, and sodium, potatoes are a good source of Vitamin C, Vitamin B6, potassium (important for controlling high blood pressure), and manganese. Incidentally--potatoes have more potassium in them than bananas, especially if you keep the skins on. Which you should--not only for the potassium, but also for the other health benefits.

Now considering that potatoes grown conventionally have residues from 37 pesticides, according to the USDA Pesticide Program, you can see why I'm advocating (like I usually do), you choose organic. And remember--if you don't want to go 100% organic--because of cost, convenience, availability, or whatever else--you don't have to. Just choose wisely. With potatoes--it's important to go organic. With avocados--not so much. There is definitely a different level of saturation according to what kind of produce, where grown, etc.

So getting back to the issue at hand, which is the potato tofu casserole, let's get going:

Preheat oven to 325 F.

Mix together in a bowl:
3 cups potatoes, mashed (personally I like skins on, but you can remove or go 1/2 and 1/2)
1 1/2 lbs. tofu, mashed
1 1/4 tsp. salt
1/4 tsp. black pepper
1/4 tsp garlic powder
1/4 cup fresh parsley, chopped

Saute together:
2 TB oil (try canola or sesame)
1 medium onion, chopped

When onions are limp, mix into the potato-tofu mixture. Spread into an oiled 8" x 8" x 2" baking dish, and sprinkle with paprika (and/or a little cayenne). Bake for 35 minutes.


Resources:
nutritiondata.self.com
livestrong.com
whatsonmyfood.com
Tofu Cookery by Louise Hagler

Potato Tofu Salad

by Francine

photo via foodsubs.com

Potatoes (especially when the skin is still on), are a great source of potassium. One baked potato contains about 25% of your daily requirement of potassium. Potassium is essential for the proper functioning of the heart, kidneys, muscles, nerves, and digestive system. Pay attention to potassium levels if you are taking blood pressure medication, for some of these drugs deplete our bodies of this natural and essential mineral. Also pay close attention if you exercise a lot, because we lose potassium through our sweat! That's why it's important to hydrate yourself with electrolyte-plenty liquids. - fs

Have ready:
6 medium potatoes, cooked and peeled (about 6 cups cooked and cubed)

In large mixing bowl, add:
1 cup tofu, crumbled (use a fork or truth is--easiest way to do this is with your hand)
the cooked, cubed potatoes
1 cup celery, cut into 1/4" pieces
1/2 cup red onion, chopped fine
1/2 cup red or green pepper, chopped fine
1 - 1 1/2 tsp. salt (in lo-salt or no-salt diets, extra lemon juice and lemon works well to pick up the other flavors without the salt; you can also look into an actual salt substitute made from kelp. very tasty and satisfying)


Dressing:
Blend until smooth and creamy: (most easily done using a blender)
1 up tofu
1/4 cup oil
1/2 tsp. salt
1 1/2 TB apple cider vinegar
1/2 TB lemon juice (more if you like)
couple cloves of garlic
black pepper to taste
dill to taste (fresh is always best, but dried dill is just fine too)
1 TB mustard of your choice

Add dressing to the salad and mix gently. Chill and serve. 

Resources:
Tofu Cookery, by Louise Hagler
U.S. National Library of Medicine