Spinach-Tofu Nooooodlez!

by Francine

photo via flickrhivemind.net

Can you imagine? Noodles made from tofu? Well why not? Tofu Yu makes a version. Now you can too. Keep mind that spinach is not just tasty and richly GREEN, it is also loaded in nutritional goodness for you. From The World's Healthiest Foods:
"Among the World's Healthiest vegetables, spinach comes out at the top of our ranking list for nutrient richness. Rich in vitamins and minerals, it is also concentrated in health-promoting phytonutrients such as carotenoids (beta-carotene, lutein, and zeaxanthin) and flavonoids to provide you with powerful antioxidant protection."

Health Diaries tells us that spinach is beneficial to us in a number of important ways: maintaining healthy blood pressure; slowing down cell division in human stomach and skin cancer cells; anti-inflammatory properties, antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure; protecting the eye from cataracts and age-related macular degeneration. It's even good for the bones! Check the link for more information.

So now for the recipe. Pretty darn easy. . .

Blend (in a blender or Cuisinart) until smooth and creamy:
1/2 lb. tofu
2 TB oil
1/2 tsp. salt

Pour this into:
1 3/4 cups unbleached white flour

Mix and knead until smooth and soft (10 minutes maybe? depends on your kneading power). Put this through a noodle machine or roll out by hand and cut. Let dry for about 15 minutes. Then you're ready to go. Boil in salted water about 5 minutes. Don't overcook. Fresh pasta is a very different matter from the dry version.

Enjoy!

Resources:

Health Diaries
World's Healthiest Foods
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

Bisque it up a bit!

(with zucchini and TOFU!)

by Francine

photo via kimpereira.com

Early fall and not too soon to be thinking about (and making) soup. The flexibility and chameleon qualities of tofu play a major role in this recipe. Smooth and creamy, this zucchini bisque serves as a wonderful and healthy comfort food. Not to mention when you tell your friends and family that the 'creaming' agent is tofu, they'll hardly believe it. 

Don't underestimate the power of zucchini, btw. It aids in digestion, helps prevent constipation (which in turn helps prevent carcinogenic toxins from settling in the colon),  and zucchini helps maintain low blood sugar. It also helps lower cholesterol, provides an ample amount of magnesium, which is a mineral proven to reduce the risk of heart attack and stroke. And magnesium also helps to lower blood pressure

 Saute:
1/4 C oil
1 medium onion, chopped
1 1/2 lb. zucchini, sliced
salt to taste

Add to the sauteed veggies, cover, and simmer 20 minutes:
ground pepper to taste (I like a lot)
2 1/2 cups chicken or veggie stock
1/2 tsp. nutmeg 

Blend in a blender (or Cuisinart) until smooth and creamy:
1/2 lb. tofu (or just a little bit more)
2 TB oil (preferably olive)

Stir blended tofu mixture into sauteed veggies. Heat, but avoid boiling. You can top with a delightful concoction that mimics bacon bits (yes, we know--bad stuff, but the tofu version isn't bad at all and you don't need to use that much of it, if you're concerned about the sodium content):

Mix together in a skillet:
1/2 lb. tofu, crumbled
1/4 tamari (use the low-sodium kind and the reality is you can use less than 1/4 cup)
a clove or two of garlic, crushed
TB sugar (optional)
1/2 tsp. ginger
1/4 tsp. black pepper
2 TB oil (preferably olive)
2 TB water

Simply cook all this slowly (stirring often) until the moisture is gone and the tofu is brown and crunchy. Be careful not to burn. It's very easy to do. Be sure to use relatively low heat.

Source:
Tofu Cookery, by Louise Hagler
healthdiaries.com

Greek (tofu) salad

by Francine

photo via greenmarketrecipes.com

Simple,  tasty, and nutritious, this salad is sure to please. One of the reasons we love it is because of the dominant ingredient--tomatoes. Choose your favorite--any variety (mix them up!), but if Heirloom tomatoes are available, be sure to include some of those in the mix. The silken texture and juiciness works so well with olive oil and vinegar. 

The tomato is a nutritious fruit commonly used as a vegetable. It comes to us from the ancient Mayans. The vegetable has incredible phyto-chemical properties with more health-benefiting properties than those found in apples. Tomatoes are an excellent source of antioxidants, dietary fiber, minerals, and vitamins. The fruit is often recommend  in cholesterol-controlling and weight-reduction programs. Antioxidants present in tomatoes help protect against cancers, including colon, prostate, breast, endometrial, lung, and pancreatic tumors.

Fresh tomato is very rich in potassium. 100 g contain 237 mg of potassium and just 5 mg of sodium. Potassium is an important component of cell and body fluids that helps control a healthy heart rate and blood pressure. Also, keep in mind that some blood-pressure medications actually have a tendency to decrease the potassium in our bodies. So maintaining healthy levels of potassium in our bodies through the foods we eat is especially important if you're taking one those drugs. (Speak to your doctor or pharmacist about this.)

Dressing
Mix together: 

1/2 cup olive oil
1/4 cup wine vinegar (or Balsamic)
salt to taste
juice of one lemon
1 tsp. basil
1/2 tsp. black pepper
1/2 tsp. oregano 

Pour the dressing over:
1 lb, tofu, cut in 3/4" cubes

Marinate for at least 1 hour, stirring occasionally

Wash, core, and cut into wedges:
3 fresh tomatoes

Wash and slice thin:
3 cucumbers

Add these to the marinated tofu along with:
1/2 large red onion, chopped
1 cup Greek or black olives

Toss and serve on a bed of lettuce.

Resources:

Nutrition and You

 

Super healthy, super-food quinoa salad

by Francine

photo via fresh-fruit-daily.com

You already know tofu is healthy for you in a variety of ways. Now put it in the company of quinoa, kale, avocado, and pomegranate seeds (super foods) and you've created a tasty, easy-to-fix salad that you can make ahead of time and keep in the refrigerator several days! By the way--there are a number of super foods and the lists vary, but you can bet that no one will dispute the benefits of eating the four included in this recipe (kale, quinoa, avocado, and pomegranate seeds).

This recipe was originally posted on Glue and Glitter by Becky Striepe and linked to from care2.com. We added the tofu to the recipe. -fs

Ingredients

• 1 cup quinoa
• 1 1/2 cups water
• 1 pkg. tofu
• 2 packed cups kale, chopped into bite-sized pieces
• juice of 1 lemon
• 1/4 cup olive oil
• 1/2 teaspoon salt
• 1 cup pomegranate seeds
• 1 avocado, chopped
• 1/2 cup onion, minced
• 1/4 cup additional olive oil

Cooking Directions

1. Cook the quinoa in the water or vegetable or chicken broth. (2 cups liquid to one cup quinoa. Rinse quinoa thoroughly through a sieve, then add to liquid. Bring to boil, then simmer for 20 minutes.) Once cooked, transfer to the large bowl that you’ll be serving your salad in.
2. In a separate bowl, combine the kale, lemon juice, olive oil, and salt. Coat the kale well, and set it aside to wilt for at least 10 minutes.
3. When the quinoa has cooled, transfer the kale mixture, pomegranate seeds, avocado, onion, and additional olive oil to the bowl with the quinoa, and toss well. 

Coming to a Farmer's Market Near You

by Francine

photo via thedailygreen.com

You're doing a great thing for the environment and local farmers by shopping locally at farmers markets. In the last15 years in the United States, and particularly in the last 5, these markets are rapidly growing in number. Farmers, shoppers and city planners are aware that these markets provide a vital link between consumers and farmers while also functioning as a vibrant community center. For many people a stop at the farmers market on any given day has become part of the routine. In fact, when it comes to fresh produce--many people make it a point to go to the farmers market first and go their local grocery store only to buy the produce they couldn't find at the farmers market. People are increasingly interested in buying fresh, healthy, locally grown food and sidestepping the middleman.

Farmers markets are an experience unto themselves. Most vendors are delighted to offer samples, tell their customers about where and how the food was grown. It offers us the unique opportunity to ask the questions we have regarding organic certification, how to use the food, taste, etc. Many farmers markets include local artisans and their wares, musicians who perform and such activities for children as balloon artists, face painters, and pony rides.

There is a sense of community at farmers markets that adds delight to buying your food straight from the farmer who grew it, or like in the case of Tofu Yu--straight from the people who made it. In ancient times and currently in many cultures of the world, 'going to market' or the 'bazaar' was/is a big event. People buy and trade, exchange stories with one another, catch up on what's going on in the community. It becomes a meeting place, a center of life. Way more significant than a 'quick stop' at the local grocery store.

Below is Tofu Yu's current farmers market schedule. If you're there stop by to say hello and have a sample of our food. Even if you don't need to buy any tofu that day, we'd love to see you!

Sunday

• San Francisco, Stonestown
• 9 AM to 1 PM, year around
• 20th Avenue, San Francisco 

• Kensington
• 10 AM to 2 PM, Year Round 
• Kensington Certified Farmers Market, Lower Colusa Circle 

• Oakland
• 10 AM to 2 PM, Year Round 
• Pacific Coast Farmers Market Association, Jack London Square at Broadway and Water Street 

• San Rafael
• 8 AM to 1 PM, Year Round 
• Marin Farmers Market Assoc., Marin Civic Center 

Monday

•  San Francisco
• 12 PM to 5:30 PM
• UCSF Fremont Plaza Market

Wednesday

• San Francisco
• 10 AM to 3 PM, 4/22 to 10/28
• UCSF Mission Bay, Plaza East of 4th St. and Gene Friend Way

Thursday  *NEW*

•  San Rafael
•  8 AM to 1PM, Year Round
• Marin Farmers Market Assoc., Marin Veterans Memorial Auditorium Parking Lot
  

Saturday

• Oakland
• 9 AM to 2 PM, Year Round
• Marin Farmers Market Assoc., Splashpad Park -- Grand Ave. and Lakepark

• Pleasanton
• 9 AM to 1 PM, Year Round (alternate weekends beginning 11/27/10)
• PCFMA, Main and West Angela Streets 

• San Mateo
• 9 AM to 1 PM, Year Round 
• West Hillsdale Blvd. and College of San Mateo Drive (CSM)

Tofu Tower

I don't know about you, but I love the feeling I get when I present food I've prepared for family/friends (even just one person)--and their initial reaction upon seeing it is "Wow!" Although I enjoy making delicious things to eat for myself, there's something wonderful about sharing tasty food. We all like affirmation and compliments, let's face it. And when it's beautiful or otherwise impressive to the eye--it's especially delightful to have someone besides yourself  notice and comment, right? 

Now I doubt that you could put this 'Tofu Tower' on the table without a fair amount of oohs and aaahs from everyone gathered there. But maybe the only way to really find out is to give it a try.

This dazzling recipe was published on care2.com and came from Sara, from Institute of HeartMath.

(Note: Although any of the tofus made by Tofu Yu would work well for this recipe, I personally recommend the plain or the pepper, so that the surrounding flavors can dominate.  - fs)

photo via glutenfreewithjudee.blogspot.com

What you'll need:

1/2 cup brown rice
1 cup water
1 ½ lb. tofu, firm
3 ½ cup mushrooms, sliced
12 baby carrots, sliced lengthwise
1 bunch green onions, cut in 3” lengths
¾ cup soy sauce [you can use the low-sodium version and use less as well - fs]
3 tablespoons agave syrup, or sweetener of choice
3 tablespoons olive oil

How to make:

• Cook brown rice by adding water and rice to pot and bring to a boil. Reduce to very low simmer and cook covered until water evaporates, about 40-45 minutes. Remove from heat and let it come to room temperature.
• Sautee mushrooms on medium heat in 2 tablespoons olive oil until crisp tender, about 10 to fifteen minutes. Remove from pan and set aside.
• In same saucepan heat soy sauce and heat on medium low until it reduces to half, about 10 minutes. Add agave, then transfer sauce to small measuring cup or pitcher.
• Cut tofu in 8 to 10  ½ inch slabs. Bake in oiled or sprayed pans along with carrots and green onions (will most likely need two pans.) Bake at 350 degrees for 15 minutes.
• Assemble towers by first pressing brown rice into ½ cup round measuring cup (½ cup measurement gives you a wider base to stack upon.) Pop the rice out of the measuring cup and then place the baby carrots in a star pattern. Place a tofu slab on top of carrots, then one onion on each side. Place second tofu slab and top with a small mound of mushrooms. Repeat to make another three portions.
• Drizzle sauce on top of mushrooms and to the corners of the tofu allowing it to drizzle down the stack.
• Top with a sprig of cilantro.

Serves: 4

Cooking time: 1 hour