Food

Food – All About Tofu

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Tofu is a curd made from soybeans. Although it is quite bland, it has a remarkable ability to soak up flavors and makes an excellent addition to many recipes. Tofu is actually a great convenience food and you should think of it as an ingredient rather than a meal in itself.

There are three main types of tofu. Firm tofu is dense, solid, and holds its shape in stir fries and soups or under the broiler as well as on the grill. It is higher in protein, fat and calcium than other varieties. Soft tofu works best when blended or mashed into dishes, and silken tofu is a creamy custard-like product that works well pureed. Silken tofu is particularly good for dips, sauces, and desserts.

Following are some ideas for using tofu as a vegan alternative in everyday dishes:

  • For any recipe that calls for cream, mayonnaise, sour cream, cream cheese or ricotta, replace half the amount with silken tofu.
  • Make a topping for baked potatoes. Combine 1/2 cup silken tofu with 1/2 cup sour cream and 1/4 cup chopped green onions or chives.

Whatever recipes you choose to make, add variety and nutrition to your meal planning. And with inventive dishes, you’ll never think tofu is boring again.

Recently, tofu has been creating quite a stir because of its potential health benefits. In addition to being a source of high-grade protein—comparable to meat in quality and more digestible—tofu is a good source of B vitamins, potassium and iron.

Tofu is sold in water-filled tubs or vacuum packs and can usually be found in the produce or dairy section of supermarkets. Since it has a limited shelf life, check the “best before” date on the package. After the package has been opened, drain the liquid, place any unused tofu in a bowl and cover with fresh cold water. Store covered in the refrigerator. Tofu will keep for one week if the water is changed daily.

Recipe – Wild West Bean Caviar

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¼ cup lemon juice with a pinch of sweetener

6 cups cooked black beans or black-eyed peas

1 jalapeno pepper, seeded and minced

3 ripe tomatoes

½ cup chopped red onion

2 Tbsp olive oil

½ cup chopped cilantro

1 Tbsp. lime juice

3 cloves garlic, minced

½ tsp salt

corn chips or pita chips

Under the broiler, cook tomatoes for 10 minutes, turning occasionally, or until charred on all sides. Cool, peel, seed and core. In a food processor, combine tomato flesh, lemon juice, olive oil, lime juice, garlic and salt; process until smooth.

In a bowl, stir together roasted tomato sauce, beans, red onions, cilantro, and jalapeno pepper. Let stand at room temperature for 30 minutes to allow flavors to develop. Serve with chips for scooping or serve as a starter salad or side dish.

Use 3 cans (each 19 ounces) black beans or black-eyed peas, rinsed and drained or cook your own starting with 1 ½ cups dried.

Food – Beans and Lentils

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Beans and lentils are delicious hot or cold. They are visually appealing and come in many different shapes, sizes and colors – including yellow chickpeas, red or white kidney beans and multi-colored lentils. Being highly adaptable, they combine well with a wide variety of flavors and foods, running the gamut from graceful and elegant to rib-sticking. Lentils can make inspiring appetizers, distinctive soups, the most stylish of salads, and delicious entrees. Better still, they are inexpensive and highly nutritious. In fact, if it weren’t for dried beans and lentils, many of our pioneer ancestors would not have survived. Because they were easy to store, legumes were a crucial source of nutrition for an age that lacked refrigeration as well as seasonal supplies of fresh fruits and vegetables.

Although the benefits vary between different types, legumes share some common nutritional characteristics. All are a rich source of B vitamins, calcium, iron, phosphorous, potassium, and zinc.

Legumes are an excellent source of low-fat protein. A diet rich in beans and lentils can help to provide necessary protein without the added cholesterol and fat contained in meat. Strict vegetarians should ensure they eat adequate amounts of grains and cereals, seeds and nuts in addition to legumes.

Dried beans and lentils can be purchased in various package sizes at most supermarkets or from bulk food stores. They should be stored in a dry, airtight container at room temperature. Since they lose their moisture over time, they are best used within a year. Not only do old beans take longer to soak and to cook, they are likely to be tougher than beans that have been stored for only a few months.

Once cooked, legumes should be covered and stored in the refrigerator where they will keep for four to five days. Cooked legumes can also be frozen. Packaged in an airtight, freezer-friendly container, they will keep frozen for up to six months. The Beans Lentils & Tofu Gourmet, Published by Robert Rose Inc., Toronto, Ontario, Canada, 2000.

Recipe – Indian Masala Chili

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12 oz. Morning Star Crumbles or burger of your choice 1 Tbsp. paprika
1 onion, finely chopped 1 28-oz. can diced tomatoes, undrained
1 large carrot, finely chopped 1 15-oz. can garbanzo beans, rinsed and drained
1 to 2 jalapeno peppers, seeded and finely chopped 1 cup vegetable broth
2 cloves garlic, minced ¼ cup soft silken tofu
1 tsp. minced fresh ginger 2 Tbsp. chopped fresh cilantro
2 Tbsp. Indian masala mix
In a large saucepan cook the Morning Star Crumbles over medium heat until browned, about 5 minutes. Remove the burger; set aside. In the same pot cook onion, carrot, jalapeno pepper, garlic and ginger 5 to 7 minutes. Add Indian masala mix and paprika; cook 1 minute. Add tomatoes; cook 5 minutes more, stirring occasionally. Stir in the burger, beans, broth and ¼ tsp. salt. Bring to boiling; reduce heat. Simmer, uncovered, 45 minutes, stirring occasionally. Mix in soft silken tofu and cilantro before serving.

Food – Flavor Factor

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With these flavor blends you will be ready for culinary globe trotting at a moment’s notice. Whip up one or more of these recipes to enliven any meal. Simply combine the ingredients in a small, airtight container and shake to mix.

JAPANESE 7 SPICE

Flavor Note: Drawing from Japanese principles of simplicity, this blend combines a few hardworking ingredients to achieve a citrusy addition to your recipes.

Combine 2 Tbsp. dried orange peel, 4 tsp. garlic powder, 2 tsp. salt, 2 tsp. toasted sesame seeds, 2 tsp. black sesame seeds, 2 tsp. crushed red pepper.

TUSCAN GARLIC HERB MIX

Flavor Note: Fragrant and herbaceous, this Italian-style mix goes with anything containing tomatoes or veggie cheeses like mozzarella or ricotta.

Combine 2 Tbsp. dried rosemary, 2 Tbsp. dried thyme, 4 tsp. fennel seeds, 4 tsp. garlic powder, 2 tsp. dried marjoram, and 1 tsp. dried sage.

MOROCCAN MIX

Flavor Note: Warming spices like turmeric and cumin suggest the flavor celebrated in Moroccan cuisine. Sprinkle on roasted veggies or in a dip.

Combine 2 Tbsp. ground turmeric, 1 Tbsp. ground cumin, 1 Tbsp. ground coriander, 2 tsp. paprika, 2 tsp. garlic powder, 1 tsp. dried thyme, and 1/4 to 1/2 tsp. cayenne pepper.

MEXICAN CHILE-CAROB SPICE

Flavor Note: Mexican cuisine is skilled at balancing sweetness and heat. Slightly citrusy Mexican oregano serves as a bridge between these two profiles.

Combine 2 Tbsp. ancho chile powder, 2 Tbsp. smoked paprika, 1 Tbsp. ground cumin, 2 tsp. dried Mexican oregano or dried oregano, 2 tsp. unsweetened carob powder.

THAI HOT PEPPER SPICE

Flavor Note: Cayenne and paprika give this blend its spice, but ginger gets credit for the lingering kick. Yummy in tomato or lentil soup.

Combine 10 tsp. paprika, 2 tsp. ground coriander, 2 tsp. ground cumin, 2 tsp. ground ginger, 2 tsp. onion power, and 1/2 tsp. cayenne pepper.

INDIAN MASALA MIX

Flavor Note: A masala is simply any blend of spices found in South Asian cuisine. This combination is a good place to start.

Combine 2 Tbsp. ground coriander, 2 Tbsp. ground cumin, 1 Tbsp. ground cardamom, 1 1/2 tsp. ground cinnamon, and 1/4 to 1/2 tsp. cayenne pepper.

SCANDINAVIAN LEMON SPICE

Flavor Note: Refreshing lemon, dill, and tarragon are combined with caraway seeds for a flicker of cooling sweetness.

Combine 2 Tbsp. dried dill weed, 2 Tbsp. dried tarragon, 2 tsp. dried lemon peel, 2 tsp. onion powder, and 1 tsp. caraway seeds.

MIX & STORE

Keep your blends with the rest of your spices in a cool place away from direct sunlight up to six months.

Recipe – Broccoli Salad

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Chop 2 cups broccoli florets and put into bowl.

Blend and pour over broccoli and stir:

½ to ¾ cup freshly squeezed lemon juice

½ cup olive oil

1 tsp salt

1 tsp. cumin

¼ tsp cayenne

2 cloves garlic, minced

 Chop remaining ingredients:

5-6 green onions, sliced

½ cup fresh cilantro, minced fine

1-2 cucumbers, chopped fine

2 stalks celery, chopped fine

½ cup fresh parsley, minced

2-3 cups cherry tomatoes, chopped
Combine all and enjoy!

Food – The Broccoli Benefit

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Broccoli, meaning “cabbage sprout” in Italian, has been growing wild in the Mediterranean regions for hundreds of years. It was first commercially grown in the United States in the 1920s and has been gaining respect ever since as one of the most nutritious foods you can eat. Do you know why broccoli is so good for you? The answer lies in its vibrant green color.

That color comes from potentially cancer-fighting phytochemicals called glucosinolates, sulphorophane, tannins, terpenes, and folic acid. Although many factors affect the development of cancer, heart disease, and high blood pressure, eating a diet low in fat and sodium and rich in fruits and vegetables, including broccoli, may reduce the risk of these diseases. Plus, it tastes good! Fresh, crisp broccoli adds a dash of flavor to many dishes and salads—and is even great eaten on its own as a snack.

Health Benefits

Broccoli is low in calories, high in vitamin C, and a good source of both folate and vitamin A. Broccoli also contains phytochemicals that may help protect eyesight and prevent cancer.

Fun Facts

  • The name broccoli comes from the Latin word brachium, which means branch, or arm.
  • Broccoli was first grown in the Italian province of Calabria and was given the name Calabrese.
  • Broccoli consumption has increased over 940 percent over the last 25 years!

Selection Tips

Good-quality broccoli should have fresh-looking, light-green stalks of consistent thickness. The bud clusters should be compact and dark green, and may have some purple tinge.

Storage

Store your broccoli in a plastic bag in your refrigerator’s crisper drawer.

www.thefresh1.com/broccoli.asp

Recipe – Artichoke – Broccoli Salad

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fresh broccoli,

chopped 1 jar or can of artichoke hearts, sliced

red onion, chopped

cherry tomatoes, chopped

black olives, sliced

green onions, chopped

Mix the amount of each for the size of salad you need. Then add bottled Italian-style salad dressing or mix your own using fresh squeezed lemon juice and olive oil with a little salt and basil. Stir all together and let it marinate in your refrigerator for several hours or overnight.

 

Food – Artichoke Health

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The unique and lovely artichoke, even though it may look like a lobster, is very good for you and for your liver. This plant is a wonderful source of silymarin which is the active ingredient in the herb milk thistle. Silymarin has long been known to help protect and nourish the liver. There are at least four ways that silymarin benefits the liver:

  • it repairs damaged tissue,
  • it lowers bad enzymes,
  • it boosts good enzymes and
  • it protects the liver from further damage.

Artichokes have plenty of silymarin! And your liver will appreciate it.

While the heart of the artichoke is the favorite of many people the leaves also contain many of the artichoke’s powerful health benefits.

You can steam or simmer the entire baby artichoke (egg size), stem and all, which can then be eaten. However, eating just the meat of the leaves and the heart will provide health benefits.

An ABC News report states that in a recent study, USDA researchers found that artichokes have more disease-fighting antioxidants than any other vegetable they tested. And the egg-size baby version allows you to eat the entire artichoke—heart and leaves—as you would a piece of broccoli. Plus, artichokes are low in calories and high in belly-filling fiber. http://abcnews.go.com/GMA/ShapeUp/story?id=4788724

Health Diaries state that studies done with artichoke leaf extract have found that they induce apoptosis (cell death) and reduce cell proliferation in many different forms of cancer, including prostate cancer, leukemia, and breast cancer. An Italian study found that a diet rich in the flavanoids present in artichokes reduces the risk of breast cancer. Artichokes also help the digestive system. They are a natural diuretic. They aid digestion, improve gallbladder function and, as mentioned above, are of great benefit to the liver. One large artichoke contains a quarter of the recommended daily intake of fiber. A medium artichoke has more fiber than a cup of prunes. www.healthdiaries.com/eatthis/8-health-benefits-of-artichokes.html

Even though artichokes may look hard to handle, just follow a few easy steps and you will be able to enjoy them in no time. Pick artichokes that have a deep, green color and leaves that are close together. If you squeeze the artichoke and it squeaks, that is a sign it is ripe and ready for cooking.

Preparing Artichokes

  • Rinse the artichoke thoroughly before cooking
  • Remove the tough, lower petals
  • Slice off the stem and the top of the artichoke
  • Stand artichoke in a large saucepan, cover halfway with water and simmer, covered, for 30–40 minutes
  • Check for doneness by pulling on a center petal – if it removes easily the artichoke is done

That’s it! If it is not a baby and you can’t eat the entire plant, then take each leaf by the non-fleshy side, and pull the other side through your teeth to remove the tender flesh. Discard the rest of the petal. When you get to the heart, remove the hair and eat the tender part underneath. It is especially delicious when dipped in your favorite dressing.

Recipe – Chik-Style Salad

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1 pkg. Soy Curls (8-oz., or approx. 4 ½ cups). Cover with warm water and soak for 10 minutes.

5 Tbsp. McKay’s Chicken Style Seasoning or 4 Tbsp Butler Chik-Style Seasoning

1 cup Vegenaise, Soyannaise, or Mayonnaise (8 oz.)

½ cup Sweet Relish (4 oz.)

1 cup diced celery (4.5 oz.)

1 cup diced onion (4 oz.)

½ tsp. garlic powder

Drain Soy Curls and dice. Add Chicken Style Seasoning and stir. Add remainder of ingredients and mix thoroughly. Refrigerate. Serve with a garnish of parsley, radish, pepper, etc. Makes a great sandwich, or topping for crackers! Serves 10.

For more information, recipes and pictures, please visit: www.butlerfoods.com