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

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

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

It's a Lemon

Lemon Pepper Baked Tofu

Here's another fabulous recipe from savvyvegetarian.com. One of the things I like about it is the fact that lemon is a prominent ingredient. It's not just the flavor of lemon I adore, but also the health benefits. This for instance:

photo via duartefruittrees.com

"The two biggest are lemons’ strong antibacterial, antiviral, and immune-boosting powers and their use as a weight loss aid because lemon juice is a digestive aid and liver cleanser."-www.beliefnet.com.

The article also states that the ancient Egyptians believed lemons provided powerful protection against a host of poisons, backed up by today's research. Calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene--all these promote immunity and fight infection.

Baked Tofu Ingredients

• 1 lb extra firm tofu
• Marinade:
• 5 Tbsp lemon juice
• 1 tsp Balsamic vinegar
• 1 Tbsp Tamari soy sauce
• 1 tsp lemon zest
• 1 tsp fresh ground black pepper
• 1 Tbsp olive oil

Marinating and Baking the Tofu:

1. Put all the marinade ingredients in a jar, screw the lid on tight, and shake until well mixed
2. Press the block of tofu between an old dishtowel or paper towels to remove any excess water


3. Slice the tofu in 1/2 inch slices, and lay side-by-side in a flat baking pan
4. Spread the marinade over and under the tofu slices
5. Marinate 30 minutes, turning once or twice
6. Preheat the oven to 350 degrees
7. Bake 20 - 30 minutes

Some ideas for cooking with lemon baked tofu:

Combine with quinoa
Use in a sandwich or wrp
Stir in with noodles and veggies
Serve on the side as is 'NAKED.'
Fling it into a stir fry
Toss into a salad
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Savvy Vegetarian supports healthy eating & green living, with easy vegetarian | vegan recipes, articles, free reports and blog, for everyone from long time vegans to just thinking about going veg.

The wonders of lemon

photo via bigoven.com

One friend of mine puts it on everything from broccoli to eggs. My daughter and I have been squeezing it on fish, salads, veggies and dips as long as I can remember. My yoga teacher told me that she’s been having it with warm water and honey as a beginning to her day and that she hasn’t had a cold in years.

A wonderful doctor told me many years ago--when I had a severe case of the flu for which I was nearly hospitalized--that one of the best things to decongest and clear the system is a lemon toddy--the juice of a whole lemon in hot water and honey. A folk remedy, she said, that along with many, many cloves of garlic in clear chicken broth, does wonders to combat colds, bronchial congestion, coughs, etc. So it looks like all of us are onto something. Intuitively, taste-wise, and good medicine-wise.

Most of us know lemons are full of vitamin C, which acts as an antioxidant in our bodies, but that’s not all. Lemons contain a host of beneficial properties, including one that actually increases peristalsis (the bowel pumping action that helps us eliminate waste). As a detoxifier, it’s powerful medicine--particularly for the liver. And for those of us who take statins (that includes red yeast rice, btw), this is of particular interest. The liver’s job in our bodies is to filter out toxins. Think of how important this is! But once this has taken place, where do those toxins go? They turn into free radicals, which are harmful to the liver. So there needs to be a counter-balance. That’s one of the reasons vitamin C is so important. One of its functions is to counter this free-radical activity.  Further, when food is not entirely digested, some of it makes it way to the bloodstream and subsequently the liver, which puts a strain on this important organ. Vitamin C helps prevent food from entering the bloodstream and it helps clean the liver from toxin build-up.

In researching this post, I discovered some fascinating things about lemons that perhaps you didn’t know either. Did you know, for instance, that in addition to vitamin C, lemons contain healthy doses of flavonoids, B-complex vitamins, calcium, copper, iron, magnesium, phosphorus, potassium, and fiber? Not to mention 22 anti-cancer compounds (according to an article on Care2) that includes limonene—“a naturally-occurring oil that slows or halts the growth of cancer tumors in animals.  Lemons also contain a substance called flavonol glycosides which stop cell division in cancer cells.”

These are only some of the health wonders of lemons. (Here's one of particular interest to diabetics: lemon lower blood sugar levels when they are high.) So start your day off with a lemon toddy and get inventive with all the ways you can add this wondrous food to your daily life. Here’s a start:

Next time you make a stir-fry (with tofu, of course), add a bit of lemon juice just before serving. In fact, throw in some thinly sliced slivers of lemon rind as well. Or, of you prefer, slice a whole lemon in several very thin slices and either add that to the stir-fry just before serving, or top your dish that way. The thing is, you can hardly go wrong with adding lemon. Bake, sautee, etc. Bon appetit!