Of all the wonderful soyfoods available, none is better known or less understood than tofu. While characteristically bland, its very lack of flavor makes tofu so adaptable, easily absorbing a rich marinade or the flavor of other ingredients.
Most tofu is water packed and some are vacuum packed or aseptically packaged. Texture is an important component when choosing the right tofu for a particular dish.
Braised Tempeh, Kale, Garbanzo Beans and Stewed Tomatoes is a delightful dish that contains a high level of protein, fiber, vitamins and minerals and a veritable riot of health-supporting phytonutrients.
The combination of hearty legumes, leafy greens, tomatoes and pungent spices make this a tasty and super healthy meal.
Stir-frying involves quick cooking over high heat in a small amount of oil. Quick cooking in this manner preserves the flavor, color and texture of the food and the vegetables come out slightly crisp with all of their vitamins intact.
When stir-frying you may use a traditional Chinese wok or a heavy gauge 14 inch stir fry pan that has sloping sides of a typical wok. A pan like this is similar in that the heat concentrates at the bottom of the pan and the curved sides allow you to push the ingredients to the side. A stir-fry pan will also feature a long handle for easy maneuvering.
Grilled Marinated Tofu is delicious with a great ‘meaty’ texture. The key is to use super firm tofu, or a pressing technique and our richly flavorful marinade.
As you shop for this recipe look for fruit-sweetened organic BBQ sauce. Always read the label to avoid any animals products, such as honey or casein and chemical additives.
For really firm tofu that won’t fall apart on the grill, I always use super firm tofu, available at natural food grocers and Trader Joes in shrink wrapped packaging. It is really sturdy and has the best texture!
Kebabs are a great choice when entertaining. Easy to make and visually appealing, this skewered tempeh dish is set up in advance. Kebabs may be grilled on a barbecue or cooked just as easily under a broiler or in the oven.
Tempeh (tem-pay) is a delicious whole soyfood that is nothing like tofu. These tender cakes of cultured whole soybeans have a chewy texture and hearty consistency that even meat eaters like.
Rich in fiber and a nutrient dense source of high quality protein, vitamins, minerals, antioxidants and unique phytonutrients, the mighty soybean delivers on all the criteria necessary to be regarded as a superfood.
According to Dr. James Anderson, chief investigator on the landmark meta-analysis on soy and heart health,soyfoods are some of the healthiest foods you can include in your diet. This is because they help fight what Dr. Anderson calls The ‘Big Five,1 heart disease, stroke, diabetes, obesity and high-blood pressure.
The plant based lifestyle and its approach to health, wellness and disease prevention is the focus of Marie Oser’s Blog. Marie has been a food and health features writer and newspaper columnist for major metros and national publications and has been promoting the vegan lifestyle since 1990. This blog space is where she and guest bloggers share information, the latest research and creative natural solutions to issues affecting our health and wellbeing. Oh! And of course delicious vegan recipes that are rich in antioxidants, low in fat, high in fiber and entirely dairy and cholesterol free!