Blog: Yoga, Nutrition & More

Posts Tagged ‘Tofu’

Nasoya just made my day

Saturday, May 5th, 2012

For tofu lovers, this organic super firm tofu means no towel-wrapped tofu bearing the weight of your iron skillet. Just delicious ready-to-go goodness made with organic non-GMO whole sprouted soybeans. Personally, this is the best tofu ever – and for New Englanders, it’s awesomely made in Ayer, MA – almost my own backyard.

Try it with this marinade I adapted from Mark Bittman’s “How to Cook Everything Vegetarian!” Then, layer it atop a salad, or add cooked brown jasmine rice and warm through, or use between two pieces of fresh, organic whole wheat bread topped with sprouts, tomato and lettuce (and serious squirts of spicy brown mustard) for a yummy picnic sandwich.

Soy and Sesame Marinade, Korean Style

  • 1/2 cup soy or tamari sauce
  • 2 tablespoons rice vinegar
  • 2 tablespoons toasted sesame oil
  • ¼ cup toasted sesame seeds
  • 1 tablespoon honey
  • 2 large cloves garlic, minced
  • 1 tablespoon peeled and grated ginger

Combine all ingredients and stir well until honey is dissolved. Immediately pour over tofu cut into ½-inch cubes and marinate in refrigerator for 2-3 hours or overnight. When ready to use, drain the marinade and sauté or bake tofu until heated through.

OmniHeart Diet

Wednesday, November 2nd, 2011

Cruisin’ back through a stack of Nutrition Action newsletters, I ran across A Day’s Worth of Food from the OmniHeart study (Oct 2011). Seems a diet higher in unsaturated (good) fat and another higher in protein cut heart disease risk the most. They put together a hybrid of the two. With a caveat. No meat, poultry or fish.

Can’t imagine life without animal on your plate?

The combinations of colors (orange, green, red, blue), textures (crunchy, smooth, creamy, juicy), tastes (sweet, savory, pungent), and aromas of this menu leave you wanting for nothing more. Take a peek.

 

Breakfast:

  • cantaloupe
  • orange slices
  • intact whole grain like oatmeal
  • pecans or walnuts
  • dried apricots
  • cranberries
  • low-fat milk or soy milk
Lunch:
  • leafy greens (baby lettuce, arugula, baby spinach)
  • grapes
  • apple slices
  • walnuts or almonds
  • grated raw carrots and beets
  • cucumbers
  • vinaigrette
  • an ounce of cheese (optional)
 Snack:
  • hummus
  • sliced red, orange or yellow bell peppers
Dinner:
  • veggie stir fry (broccoli, carrots, sugar snap peas, mushrooms, green onions)
  • sauteed tofu
  • brown rice
  • boiled edamame (shelled or in pods)
  • fat-free Greek yogurt with blueberries, banana, and a little granola for dessert
How’s that sound? If you are inching toward Meatless Mondays or really have a hankering to go veg, we can work one-on-one to get you started. Or stop by the Vegetarian Nutrition consumer site (part of the American Dietetic Association) for easy access to vegetarian diets.

Fresh pickin’s

Wednesday, August 3rd, 2011

OK so the green IKEA bowl is a bit distracting in the picture – it’s large, my fav color, has low sides and holds a lot so I love it.

Mesclun mix from Siena Farms in Sudbury is the base of this main dish salad. Heirloom tomatoes, cukes with skins on (more fiber, Hon), and organic blueberries add color-rich nutrients. Yummy toasted sesame tofu and caramelized onions I picked up in Shelburne Falls this weekend give a protein boost to this bowl of antioxidant-rich veggies and fruit.

Bottled dressings give me shivers (and low fat ones really turn me off with all that added sugar). I turn to Mark Bittman in How to Cook Everything Vegetarian for a quick and easy vinaigrette:

  • 1 c. EVOO
  • 6 T. good balsamic vinegar (white balsamic is awesome if you like a tender taste)
  • 1 T. honey (local if you have it)
  • 1 clove garlic, finely minced
  • Freshly ground black pepper (I avoid added salt but you can put in a pinch if you like)

Put all ingredients in a Magic Bullet or food processor and blend well.

And lastly, a bit of starch to hold you over until the next veg-rich summer meal – potatoes. Lightly steam or boil small round potatoes, cut into fourths, and add a few under a drizzle of vinaigrette.

Yum! Don’t take much to keep this gal happy!

Spicy Grilled Tofu

Thursday, March 17th, 2011

If you haven’t explored tofu in a while, now’s the time.  Given the quality of taking on flavors, you can have exotic or local taste experiences depending on the spices of the marinade.

Tofu is a first generation soy product. It is a low calorie, high protein way to reduce cholesterol, increase fullness that keeps hunger at bay, and yield long-lasting energy (especially if paired with carb-rich veggies and whole grains).

Spice up your plate – tell me what your tofu experience was like after you add this dish to your table.

Spicy Grilled Tofu

1 lb extra-firm tofu

1/4 c. fresh lime juice

1/4 c. maple syrup (more…)