Tofu and a Healthy Heart

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Although cardiovascular disease is still the number one killer in the U.S. with 910,000 deaths annually, it’s also highly preventable with the right diet and lifestyle choices. When it comes to a heart-friendly menu, tofu is one food that just may deserve star billing. Soy foods like tofu have finally earned the respect they merit. After years of carefully reviewing human clinical studies on soy and cholesterol, the FDA finally concluded that diets low in saturated fat that incorporate 25 grams of soy protein a day help reduce the risk of heart disease. Read the rest of this entry »

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Tofu Chili

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Here is a delicious and easy recipe for some Tofu Chili! Courtesy of Nasoya®.

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients:

  • 1 pkg Nasoya® Extra Firm tofu, patted dry
  • 2 Tbsp chili powder
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1 tsp dried oregano
  • 1 tsp salt
  • 1 tsp sugar
  • 1 Tbsp canola oil
  • 2 cloves garlic, minced
  • 1 onion
  • 1 carrot, chopped
  • 1 red bell pepper
  • 1 28 oz can crushed tomatoes
  • 1 15 oz can black beans, rinsed and drained

Directions:

  1. In a medium bowl, blend chili powder, cumin, paprika, oregano, salt, and sugar, and set aside.
  2. Crumble tofu into bowl of spices and stir until coated with the spices. Set aside.
  3. Heat oil in a large pot over medium high heat. Add garlic, onion, and carrot and sauté, while stirring, for 5 minutes.  Add red pepper and sauté for 5 minutes.
  4. Add the tofu and cook, while stirring, for 5 minutes.
  5. Add tomatoes & black beans. Bring to a boil, then reduce heat and simmer for 10 minutes.
  6. Season to taste. Enjoy!

Tip: For a meatier tofu texture, press the tofu for 20 minutes.

Servings:

Makes 8 Servings

Nutritionals:

Calories 190, Calories from Fat 5, Total Fat 5 g, Saturated Fat 0.5 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 450 mg. Total Carbohydrate 26 g, Dietary Fiber 8 g, Sugars 2 g, Protein 12 g

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Hot Fiesta Tofu Dip

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Recipe submitted courtesy of Nasoya®.

Ingredients:

    • ½ pkg Nasoya® Soft tofu
    • 1 cup low-fat sour cream
    • 1 Tbsp lemon juice
    • 1 Tbsp canola oil
    • 1 onion, chopped
    • 1 10-oz pkg frozen chopped spinach, defrosted and drained
    • 1 cup chunky salsa
    • Nonstick cooking oil spray

      Directions:

        1. Preheat oven to 375°F. Mist an 8 x 8 baking dish with nonstick cooking oil spray.
        2. In a food processor, combine tofu, sour cream and lemon juice; blend until smooth. Set aside.
        3. Heat oil in a large nonstick pan over medium high heat. Add onion and cook, while stirring, about 5 minutes or until softened. Add spinach and cook, while stirring, for 5 minutes until all of the water from the spinach has evaporated.
        4. Remove from the heat and stir in the salsa and tofu mixture. Transfer to prepared baking dish and bake, uncovered, for 20 minutes or until bubbly. Remove from heat.
        5. Let cool for 5 minutes and garnish with sliced black olives. Serve with corn chips. Enjoy!

          Servings:

          48 servings
          Serving Size: 2 Tbsp

          Nutritionals:

          Calories 20, Calories from Fat 10, Total Fat 1 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 50 mg, Total Carbohydrate 1 g, Dietary Fiber 0 g, Sugars 0 g, Protein 1 g

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          Tofu Lasagna

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          Recipe submitted courtesy of Nasoya®.

          Ingredients:

            • 1 pkg Nasoya® Firm tofu, patted dry
            • 1 Tbsp dried basil
            • 1 tsp salt
            • 8 oz bag shredded mozzarella cheese
            • 1 10-oz pkg frozen chopped spinach, defrosted and drained
            • 1 Tbsp canola oil
            • 2 cloves garlic, minced
            • 1 small onion, chopped
            • 4 cups garlic tomato sauce
            • 1 box no-boil lasagna noodles

              Directions:

                1. Preheat oven to 375°F. In a large bowl, crumble tofu and mix in dried basil and salt until creamy. Blend in the mozzarella and spinach. Set aside.
                2. Heat oil in a large nonstick pan over medium high heat. Once oil is hot, add the garlic and onion and sauté for 5 minutes. Remove from heat and blend in tofu mixture.
                3. In a 9 x 13” pan, spread 2/3 cup tomato sauce across bottom. Place a layer of noodles over the sauce using three noodles leaving a little space in between.
                4. Spread one-third of the tofu mixture over the noodles and top with 2/3 cup sauce. Add another layer of noodles. Again, spread one-third of the tofu mixture over the noodles and top with 2/3 cup sauce. Add another layer of noodles, spread remaining tofu mixture over them, and cover with 2/3 cup sauce. Top with a final layer of noodles and pour remaining sauce over them.
                5. Cover the dish with foil and bake for 45 minutes.
                6. Remove foil and bake for another 15 minutes. Allow to cool for 15 minutes before cutting. Enjoy!

                  Servings: Serves 12

                  Nutritionals:

                  Calories 210, Calories from Fat 40, Total Fat 4.5 g, Saturated Fat 0 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 550 mg, Total Carbohydrate 29 mg, Dietary Fiber 2 g, Sugars 7 g, Protein 13 g

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                  Cold Noodle Tofu Salad

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                  Recipe submitted courtesy of Nasoya®.

                  Ingredients:

                  • Salad:
                  • 1 pkg Nasoya® Chinese style noodles
                  • 1 carrot, julienned
                  • 2 celery stalks, thinly sliced
                  • 5 scallions, bottom 4 inches, thinly sliced
                  • ½ cup thinly sliced Napa cabbage
                  • ½ red bell pepper, thinly sliced
                  • ½ cup julienned bok choy
                  • Sauce:
                  • 1 tsp sesame oil
                  • 2 tbsp rice vinegar
                  • 3 tbsp reduced-sodium soy sauce
                  • 1 tbsp hoisin sauce
                  • 5 tbsp canola oil
                  • Topping:
                  • Nasoya® Extra Firm tofu, patted dry
                  • ½ tsp ground ginger
                  • 1 tbsp reduced-sodium soy sauce
                  • Nonstick cooking oil spray

                  Directions:

                  1. In medium pot, boil water and cook noodles according to package directions and set noodle aside.
                  2. In a large bowl, combine the sauce ingredients. Mix thoroughly. Add prepared vegetables and noodles and toss to blend. Set aside.
                  3. Preheat the broiler. In a small bowl, stir the ginger into 1 Tbsp soy sauce. Cut tofu into ½” cubes and add to small bowl; stir gently to coat. In a single layer, spread tofu on a baking sheet coated with nonstick cooking spray.
                  4. Place under broiler for 5 minutes. Flip tofu and broil for additional 5 minutes; until lightly browed.
                  5. Top the noodle salad with the tofu cubes. Enjoy!

                  Servings:

                  Serves 5

                  Nutritionals:

                  Calories 220, Calories from Fat 100, Total Fat 12 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 450 mg, Total Carbohydrate 21 g, Dietary Fiber 2 g, Sugars 2 g, Protein 9 g

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                  Eggless Tofu Salad

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                  Recipe submitted courtesy of Nasoya®.

                  Ingredients:

                    • 1 pkg Nasoya® Extra Firm tofu, patted dry
                    • 1 celery stalk, minced
                    • 3 Tbsp grated carrots
                    • 2 Tbsp dill, chopped
                    • 2 Tbsp low-fat mayonnaise or Nayonaise®
                    • 2 Tbsp relish
                    • ¼ tsp ground mustard
                    • ½ tsp salt
                    • ¼ tsp black pepper
                    • ¼ tsp turmeric

                      Directions:

                        1. Crumble tofu into a medium bowl. Stir in the celery, carrots, and dill.
                        2. In a small bowl, combine the mayonnaise or Nayonaise®, relish, mustard, salt, pepper, and turmeric and stir well.
                        3. Add to the tofu mixture and stir until blended.
                        4. Serve immediately or chill for 1 hour for optimal flavor.

                          Servings:

                          Serves 5

                          Nutritionals:

                          Calories 100, Calories from Fat 50, Total Fat 5 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 290 mg, Total Carbohydrate 5 g, Dietary Fiber 1 g, Sugars 1 g, Protein 8 g

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                          Mediterranean Tofu Pizza

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                          Recipe submitted courtesy of Nasoya®.

                          Ingredients:

                            • ½ pkg Nasoya® Extra Firm tofu, patted dry
                            • 1 12-inch pre-baked pizza crust
                            • ½ cup roasted red peppers, chopped
                            • 1 12-oz jar artichoke hearts
                            • ¼ cup red wine vinegar
                            • ½ tsp dried oregano
                            • ¼ tsp salt
                            • 4 tbsp canola oil
                            • 3 cups red onion, sliced thin
                            • 2 tsp balsamic vinegar

                              Directions:

                              1. Drain the artichokes marinade into a small bowl and set artichokes aside.
                              2. Add the vinegar, oregano, and salt to the marinade and stir. In a medium bowl, crumble tofu into 1” pieces. Add the tofu, toss to combine, and let marinate in the refrigerator for at least 2 hours. (For the most flavor, let it marinate overnight.)
                              3. Heat the oil in a large nonstick pan over medium high heat. Place onion slices in pan, turn down the heat slightly and cook for 20 minutes, stirring occasionally, until caramelized.
                              4. Stir in the balsamic vinegar and remove from heat.
                              5. Preheat oven according to pizza crust directions. Place the onions, roasted peppers and half of the artichokes on top. Drain the marinated tofu and scatter on top. Bake according to pizza crust directions or until crust is crispy. Enjoy!

                              Servings:

                              Serves 5

                              Nutritionals:

                              Calories 260, Calories from Fat 100, Total fat 14 g, Saturated fat 1 g, Trans fat 0 g, Cholesterol 0 mg, Sodium 360 mg, Total carbohydrate 33 g, Dietary fiber 4 g, Sugars 4 g, Protein 9 g

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                              Tofu Tacos

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                              Recipe submitted courtesy of Nasoya®.

                              Ingredients:

                              • 1 pkg Nasoya® Extra Firm tofu, patted dry
                              • 1 packet taco seasoning mix
                              • 1 Tbsp canola oil
                              • 2 cloves garlic, minced
                              • 1 onion, chopped
                              • 1 green bell pepper, chopped
                              • 6 taco shells
                              • 2 cups shredded lettuce
                              • 1 tomato, chopped
                              • 1 cup shredded Cheddar cheese
                              • ¼ cup salsa

                              Directions:

                              1. In medium bowl, add taco seasoning mix.
                              2. Crumble tofu into small bite-sized pieces and add seasoning, stirring until coated. Set aside.
                              3. Heat oil in a large nonstick pan over medium high heat. Add the garlic, onion, and green pepper and cook for 7 minutes; until soft, stirring occasionally.
                              4. Add the tofu and cook additional 5 minutes.
                              5. Spoon the taco filling into warmed taco shell and top with lettuce, tomatoes, Cheddar cheese, and salsa.

                              Servings:

                              Serves 6

                              Nutritionals:

                              Calories 270, Calories from Fat 150, Total Fat 16 g, Saturated Fat 6 g, Trans Fat 0 g, Cholesterol 20 mg, Sodium 510 mg, Total, Carbohydrate 16 g, Dietary Fiber 3 g, Sugars 3 g, Protein 14 g

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                              Basic Tofu Stir Fry

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                              Recipe submitted courtesy of Nasoya®.

                              Ingredients:

                              • 1 pkg Nasoya® Extra Firm tofu, patted dry and cut into ½” cubes
                              • 1 red pepper, chopped
                              • 2 carrots, julienne
                              • 2 cups broccoli, chopped
                              • 2 mushrooms, sliced
                              • 2 tbsp canola oil
                              • 8-oz of your favorite stir fry sauce

                              Directions:

                              1. Heat 1 tbsp of oil in a large nonstick pan over medium high heat.
                              2. Once hot, add the tofu to the pan. Allow the tofu to cook for about 4 minutes or until lightly browned. Flip the cubes and cook an additional 4 minutes.
                              3. Reduce the heat to medium and add the remaining 1 tbsp of oil and the vegetables.
                              4. Stir often to cook evenly.
                              5. When the vegetables are almost cooked, add the stir fry sauce to the pan. Reduce heat to low and stir for 2 minutes.
                              6. Serve over rice or noodles. Enjoy!

                              Tip: Pressed for time? Use 1 (16-oz) package frozen stir-fry vegetables

                              Servings:

                              Serves 5

                              Nutritionals:

                              Calories 190, Calories from Fat 90, Total Fat 10 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 0 mg, Sodium 420 mg, Total Carbohydrate 14 g, Dietary Fiber 2 g, Sugars 7 g, Protein 10 g

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                              All Grown Up Vegan Mac & Cheese

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                              Recipe submitted by Leslie R. of Monroe, LA, for the Mambolicious Recipe Contest ’09.

                              Ingredients:
                              • 1 1/2 cups plain non-dairy milk
                              • 1 cup water
                              • 1/3 cup San-J organic tamari
                              • 1 1/2 cups nutritional yeast
                              • 1 Tbsp. paprika
                              • 1 Tbsp. garlic powder
                              • 3 oz. firm silken tofu
                              • 1 cup canola oil (other oil may be substituted as preferred)
                              • 1 1/2 lbs whole wheat macaroni noodles
                              • 2 tsp. yellow mustard
                              • 1/2 cup Ian’s Whole Wheat Panko Breadcrumbs
                              Directions:
                              1. Preheat oven to 350°F.
                              2. Boil pasta as directed.
                              3. While pasta is boiling, use a blender or food processor to combine all remaining ingredients except panko breadcrumbs.
                              4. Once pasta is cooked, drain and put in a baking dish.
                              5. Pour the cheese sauce over the pasta. Stir together. Sprinkle the panko breadcrumbs evenly over the top.
                              6. Bake until slightly browned and crispy, about 15 minutes.
                              Servings: 8

                              Chef’s Note: This recipe can be easily halved for fewer servings. Saves well in the refridgerator. Healthy add-in ideas: peas, carrots, broccoli, faux chicken strips.

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