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

Why I Eat Tofu

 by Francine

photo via whitesagelanding.net

Not that you asked, but I'll tell you.

Tofu is easy to digest. The fiber has been removed and there it is--the off-white creamy block of stuff that willingly and easily picks up its surrounding flavors.

Most soy-foods, including tofu, help to reduce cholesterol. How? By helping to maintain the level of good HDL It does this by lowering the levels of bad LDL cholesterol. Tofu even helps to absorb the cholesterol you've ingested from other foods!

Tofu is rich in isoflavones, which reduce the risk of osteoporosis (the B-vitamins in tofu contribute to this too), breast cancer (and for men--prostrate cancer).

And then of course there's the lazy factor. When I get home from work, I can easily mash it, slice and saute it, cube it and throw it into a stir-fry. No big deal. As much as I love to eat and enjoy preparing 'semi' lavish meals, usually when I get home from work--I just want to EAT, sip a glass of wine, and relax. A bit of tofu takes care of the protein element and gives me something to work with--quick and easy. Tofu goes SO well with vegetables of all kinds. And remember you can mix it with other (more expensive proteins). I love to make a stir-fry with shrimp or chicken as well as tofu.

And let's not forget the price tag. Compared to other proteins, tofu is ridiculously inexpensive. And a little bit goes a long way. Meaning that all you need is a small amount to fulfill your protein requirement for a meal.

If you don't use up the package (i.e. if you're cooking just for you), be sure to put the unused portion in a container and cover the tofu with fresh cold water. If you don't use the leftover tofu the next day, replace the water. You can do this a few days. But I recommend not letting tofu (unpacked) sit in your refrigerator for longer than two or three days. After that, the texture starts to change. It can get a bit slimy and the color starts to yellow. And of course the taste starts to change. . .

Resources:

squido.com

Tofu a la Parmigiana

 by Francine

Some of our products

One of the fun and amazing things about tofu is its chameleon-like quality. Put it in ant environment of various flavors and it will blend in and mimic its surroundings. Rather magical (and tricky) when you think about it. Some people say tofu has no taste of its own and that's why it can do this. I say that's not the case at all. The flavor of the tofu 'marries' its surroundings and a new child is born. OK, I'll stop with the purple prose and get on to business. Here's a fun twist on a old favorite for many of us.

Ingredients:

1 block of tofu, 12 ozs. or so (Tofu Yu plain or pepper is ideal for this)
olive oil (about 2 tbsp)
parmesan (to taste)
mozzarella cheese (or soy cheese) - about 4 ozs. shredded
bread crumbs (about 1/2 cup or so--you can also go in a different, but very yummy direction by substituting or mixing matzo meal)
oregano, basil, and/or Italian seasoning--if dry -a few tsps of each.. If fresh--at least a bountiful handful of basil leaves and nearly the same of oregano. Again--this is to taste.)
salt and pepper to taste (I don't add any salt at all)
tomato sauce (8 oz. can, or you can make up a quick batch by using a can of whole tomatoes, squishing it up, and adding it to sauteed garlic, herbs, etc., with a little parsley at the end)

Directions:
Combine 1/2 the parmesan, 1/2 the oregano, salt (if you need it), and pepper with the bread crumbs.
Slice the tofu into strips, (don't rinse or pat dry--the moisture is what will make the bread crumb mixture stick), and then pat each side into bread crumb mixture.
Saute tofu in olive oil (both sides).
Combine tomato sauce, basil, remaining oregano, and garlic and pour a layer into an 8" square baking dish.
Places tofu over the layer of sauce.
Top with mozzarella and remaining parmesan.
Bake at 400 degrees for 20 minutes. 

Serves 1 (just kidding). More like 2-4

 

For Breakfast, Let's Get Hot & Spicy

 by Francine

photo via theodamus.wordpress.com

When it comes to breakfast, many people like to go sweet (pancakes, waffles, French toast, or maybe oatmeal with gobs of raisins and maple). I can't say I'd turn any of those down. . . But there's a different direction you can go when the spirit moves you, and that's SPICY and HOT. Why not, right? 

This recipe is hot, all right, and you can turn up the hotness dial to as hot as you dare by increasing the amount of cayenne, adding some different peppers (jalapeno or habanero peppers), etc. And of course there is such an amazing assortment of delicious salsas and hot sauces available, that you can have a festival with each bite. 

Interesting thing about our tolerance/desire for hot and spicy foods. Genetics play big. But of course so does your culture and how you were raised.

What you need:

• 1 pkg. extra firm tofu, drained and cut into 1 inch cubes (Tofu Yu plain or pepper or jalapeno)
  
• red, yellow, or green pepper --1/2 to whole
  
• 3/4 cup mushrooms, sliced
• 2 tomatoes, chopped
• a bunch of spinach (or equivalent), chopped
• 1 avocado, peeled and diced
• cheese (dairy or soy) shredded (amount is to taste--suggesting a little more than a handful, shredded)
• 1/2 tsp chili powder
• 1/4 cayenne pepper
• hot sauce or chili sauce, to taste
• pepper to taste (because of the bit of the cayenne and garlic, not to mention the hot sauce, you really don't need any salt)
• parsley, minced fine
• 3 - 5 tbsp olive oil or coconut oil
• onion to taste (red, white, or yellow onion--or even scallions or chives)
• 3 or more cloves garlic, minced (I'm a garlic freak--so there is never too much garlic for me)
• 1 tsp soy sauce (optional)

How to prepare:

In a skillet, sautee the onion and garlic in the olive or coconut oil until onions are slightly soft and start to appear a bit transparent. Add remaining ingredients, except cheese, pepper and parsley.
Stirring frequently, sautee for another 6-8 minutes, until veggies are done and tofu is lightly fried. At this point you can fold in the cheese, followed by the pepper and then sprinkle the minced parsley on top.
Enjoy. (You can pour  the mixture into a tortilla--just make sure it's been warmed).

Serves 2-4