Tofu Teriyaki with a Kick! Recipe: Spiced Tofu Teriyaki

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.

When making a stir fry or where the tofu will be handled a lot, it is alway best to choose the firmest tofu available. For me, super firm tofu is the only choice. It not only holds up best. It has a degree of density that imparts a chewiness that cannot be duplicated.  Continue reading “Tofu Teriyaki with a Kick! Recipe: Spiced Tofu Teriyaki”

Sweet Potato Proteins vs Cancer

 

Sweet potatoes are considered a superfood. They are one of the healthiest and most inexpensive vegetables on the planet. (And one day, perhaps, even off the planet, as NASA has chosen the sweet potato for space missions.) A study at the University of Washington aimed to identify which vegetables provided the most nutrients per dollar.

In my video, Anti-Cancer Potential of Sweet Potato Proteins, you can see a graph of affordability versus nutrition for different foods. The healthiest foods, like dark green leafy vegetables, may also be the cheapest, and the highest nutrient-rich food scores per dollar were obtained for sweet potatoes.

Sweet potatoes are not just packed with nutrition but may also have special cancer-fighting properties. In 1931, a unique protein was discovered in sweet potatoes. It turns out that 80 percent of the protein in sweet potatoes is a type of protease inhibitor with potential anticancer effects. These proteins were originally tested against leukemia and appeared to suppress the growth of leukemia cells in a petri dish. Continue reading “Sweet Potato Proteins vs Cancer”

Luscious Holiday Dessert: Sweet Potato Pie

Enlightened Sweet Potato Pie

Holidays are the time when we showcase our best dishes to share with family and friends. Thanksgiving’s bountiful theme usually means preparing a number of dishes and guests who make dessert are always appreciated.

Generally, desserts are the source of excess calories and fat even more unnecessary for a feast with filling dishes, such as stuffing and potatoes.

There is a better way to make luscious desserts with the rich flavor and texture of traditional favorites, like this scrumptious sweet potato pie. Continue reading “Luscious Holiday Dessert: Sweet Potato Pie”

Plant Based Superstars Join Forces in a Delicious Braised Tempeh Dish

 

Braised Tempeh, Kale, Garbanzo Beans and Stewed Tomatoes

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.

Naturally low in fat and essentially free of saturated fat, legumes are a great source of nutrition. Legumes contain both soluble and insoluble fiber, protein, carbohydrates, B vitamins and many important minerals including iron, copper, magnesium, manganese, zinc and phosphorous. Continue reading “Plant Based Superstars Join Forces in a Delicious Braised Tempeh Dish”

Do Flaxseeds Offer Sufficient Omega-3’s for Our Heart?

According to two of perhaps the most credible nutrition authorities, the World Health Organization and the European Food Safety Authority, we should get at least half of a percent of our calories from the essential omega-3 fat ALA. That’s easy: Just have about one tablespoon a day of chia seeds or ground flaxseeds and you’re all set.

Our body can then take the short-chain ALA from our diet and elongate it into the long-chain omega-3s, EPA and DHA. The question, however, has long been whether our bodies can make enough EPA and DHA for optimal health. How would one determine that? Continue reading “Do Flaxseeds Offer Sufficient Omega-3’s for Our Heart?”

Grilled Marinated Tofu on the Barbie

Photo Credit: Joseph A. Garcia

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!

Continue reading “Grilled Marinated Tofu on the Barbie”

Healthy and Delicious Vegan Barbecue! Recipe: Grilled Tempeh Kebobs

 

Grilled Tempeh Kabobs

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.

Our enlightened approach to kebab making offers a delicious, cruelty-free alternative to traditional, heart-heavy animal products. Tempeh is a whole soyfood that has been cultured from soybeans into a cake with a slightly nutty, smoky flavor and a tender, chewy texture that even meat eaters can appreciate. Continue reading “Healthy and Delicious Vegan Barbecue! Recipe: Grilled Tempeh Kebobs”

Tempeh and Black Bean Chili, Hearty, Healthful and Satisfying

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 of the landmark meta-analysis on soy and heart health 1, soy foods are some of the healthiest foods you can put on the table. This is because they help fight what Dr. Anderson calls the ‘Big Five,’ heart disease, stroke, diabetes, obesity and high-blood pressure. Continue reading “Tempeh and Black Bean Chili, Hearty, Healthful and Satisfying”

Top 10 Foods for Optimal Eye Health

 

Eating the right foods is essential for maintaining healthy eyes. Antioxidants have been credited with preventing illness and anti-aging protection from degenerative disease.

Foods rich in carotenoids, the antioxidant pigment that gives color to produce, have been shown to reduce the risk of macular degeneration, the leading cause of severe vision loss in people over age 60. 1 As a rule, fruits and vegetables with the most color have more antioxidants.

Studies show that a higher dietary intake of lutein and zeaxanthin, carotenoids that often appear together, is related to a reduced risk of cataracts and age-related eye conditions.2 Continue reading “Top 10 Foods for Optimal Eye Health”

British Journal Study Confirms Organic Produce Significantly Higher in Antioxidants

Eating Green is a single act with a dual purpose, a healthier planet and a healthier you

Consumers are becoming concerned about food, health and safety issues and the social and ecological implications of their purchases. There is a growing distrust of conventional agro-industrial foods and consumers perceive organic products to be a more sustainable system delivering better-tasting, healthier and safer food.

A ten-year study by scientists at U.C. Davis in California found that the level of quercitin, the most common flavonoid in the human diet and the major flavonoid in tomatoes, increased 79 percent as a result of organic management. Also remarkable, the level of kaempferol, a natural antioxidant thought to prevent arteriosclerosis.

According to a report by The Organic Center in Boulder, Colorado, eating organic fruits and vegetables will increase the body’s antioxidant intake by about 30 percent, as compared to conventionally grown produce[1] Continue reading “British Journal Study Confirms Organic Produce Significantly Higher in Antioxidants”