I only recently discovered tofu and the many health benefits it offers. Tofu is a high-protein alternative to red meat. Due to its protein content, eating tofu can help you feel full while consuming fewer calories. A 1/2-cup serving of regular tofu provides about 10 grams of protein, according to the U.S. Department of Agriculture’s National Nutrient Database.
Tofu is also a low-carb food. A 1/2-cup portion of regular tofu contains about 2 grams of carbohydrates. When trying to lose weight, trading in red meat and chicken for tofu is a great alternative. It takes on the flavors of whatever it is cooked with. Here is a yummy asian-inspired recipe.
Easy Stir- Fry Tofu with Garlic, Ginger and Scallions
12-14 oz. tofu (extra firm organic)
2 T. peanut oil (use more or less, depending on your pan)
2 tsp. minced garlic (finely)
2 tsp. ginger root, finely grated ( I use cubed ginger already grated and found at Trader Joe’s in the freezer section).
1 cup scallions (sliced into 2 inch pieces, This is about 1 bunch green onions. Keep white parts separate from green parts.
3 T. chicken stock (or vegetable stock)
1 1/2 T. soy sauce (I use low sodium)
1 -2 tsp. toasted sesame seeds (optional)
This yummy soup brings back fond memories of spending Christmas with my sister, Tomi and her family in Washington DC. We had an unseasonably warm Christmas one year. All the kids and parents went to the park and played flag football and then came home to a warm bowl of Tomi’s minstra. Recently, my daughter, Dani texted me while studying abroad in New Zealand, to request “Auntie Tomi’s delicious bean soup”. This recipe is a favorite that’s easy enough for a college student to prepare and nutritious too.
Bean and Kale Minestra
Serves 6 to 8
½ pound kale (about 4 cups, chopped—we used lacinato)
4 large garlic cloves, minced
olive oil to coat the bottom of your soup pot
6 cups cooked (2 cups dry) cannellini (white kidney beans—we used navy beans)
4 to 5 cups bean water, vegetable or chicken stock or water
2 heaping tablespoons tomato paste
6 fresh sage leaves (½ tsp if dry)
1 tsp salt (or to taste)
freshly ground pepper
½ cup finely ground cornmeal
2 tablespoons fresh lemon juice (or to taste)
freshly grated Parmesan cheese