Tofu Mayonnaise

tofu mayo

Ingredients
  • 1 package firm silken tofu
  • 1 teaspoon dry mustard (can substitute regular mustard)
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon sea salt
  • 3 tablespoons red wine vinegar

Instructions
Combine all ingredients in the bowl of a food processor (I use my Ningxia smoothie cup) Puree until smooth and creamy. Store in refrigerator. Use within 10 days. 



Talking About Tofu


Your Wellness Lifestyle Starts Here

What Exactly is Tofu Anyway?

I always thought that Tofu would be a cute name for a white fluffy kitty, or maybe a Yorkie dog! But that aside, I hear a lot of misinformation about Tofu. 

Tofu is an Asian food made from soybeans. Production involves first soaking soybeans in water to create soy milk. The milk is then curdled using a substance such as calcium sulfate or lemon juice. From there, curds are separated from the whey and usually packaged in block form. It is sold in a variety of options, from soft to extra firm, and they differ mainly in the amount of water retained.

Tofu is not scary, and it does not cause breast cancer, contrary to popular beliefs (even from doctors). It is not an estrogenic product, meaning that it does not contain estrogen like in dairy products (that's a subject for another time).  Tofu comes from a plant; therefore, it is phytoestrogenic. Phyto means plant. The Asian population of women have the lowest rates of breast cancer. If you are experiencing hot flashes, add some soy to your diet. 

It’s pretty easy to cook with and can be made into just about anything including a wide variety of breakfast, lunch, dinner, dessert, snack, and condiment options. There are two main types of tofu—silken and regular. Silken tofu is often called Japanese-style tofu, as well as soft or silk. It has a more delicate texture and will fall apart if not handled carefully. Both silken and regular tofu can be found in soft, medium, firm, and extra-firm consistencies. They are made with the same ingredients, but they are processed slightly differently and with different amounts of water.

Silken Tofu (Japanese-Style) for Use in Creams and Sauces
Silken is the creamiest type of tofu, and it is labeled with different consistencies—soft, medium, firm, and extra-firm—depending on how much soy protein it contains. Silken is the best option for blending into sauces, creams, mayo, and dressings.

Regular Tofu (Chinese-Style) for Use in Stir Fries, Baked Dishes, or Grilling
Regular tofu is sometimes called Chinese-style and is usually sold in plastic containers in the refrigerated section of supermarkets.
It is also labeled with different consistencies from soft to extra firm, depending on how much water has been pressed out of it. Regular Chinese soft tofu is similar to Japanese silken tofu, though not quite as smooth and creamy. These two types are usually interchangeable for most recipes.
Firm or extra firm regular tofu is best used in tofu stir-fry recipes, making baked tofu, or any dish where you will want the tofu to retain its shape.
Medium through extra firm regular tofu is progressively denser with a lower water content. These types of tofu should be drained and pressed to remove the water content.


Two Options for Draining and Pressing:
  1. Traditional Way – Slit the package and drain excess water over a sink. Next place the tofu block on an absorbent surface such as layered paper towels or a dish towel. Now, use another dish towel or paper towels to place on top of the block and top with a heavy plate or cast-iron pan. Allow to continue to drain under pressure for approximately 30 minutes.
  2.  Quick and Easy Way – After purchasing tofu in plastic container from the produce section of the grocery store, bring it home and place directly in the freezer. This greatly lengthens the time allowed for using it, since it won’t be spoiling within a couple of weeks. When ready to use in a stir fry or other dish, defrost completely by either placing in the refrigerator for 24+ hours, or submerging in a large bowl of very warm water. If submerging, it will take an hour or so and will require changing the water a couple of times to make sure it stays very warm. Once defrosted, open the container and drain out excess water. You will notice that the molecular structure of the tofu has actually changed. It is much firmer and more sponge-like. It can now be handled with ease and the water can be squeezed out of it using your hands, just like wringing out a sponge.
Marinating Tofu
One of the most common complaints about tofu is its bland flavor. I happen to think that is one of its best attributes, because a good marinade can infuse it with flavor from the inside-out.

Ready for Cooking
After marinating, it’s time to cook, and there are a number of different options. It can be cooked as is or coated with breading or cornstarch. Cornstarch helps get the tofu’s exterior deeply golden brown and crispy when frying or baking. Here are five ways to cook tofu:
  1. Air frying gets tofu the crispiest. Just place in the basket—coated or not—and cook at 375 degrees Fahrenheit for approximately 20 minutes. Stop after the first 10 minutes to toss and then finish cooking.
  2. Pan Frying requires a good non-stick pan and very hot surface. Rather than adding oil to the pan, use a little bit of the marinade to brown the tofu. After it has turned a golden brown, add vegetables, rice, noodles, or anything else desired.
  3. Steaming involves elevating the food above the water with a steamer, traditionally. Spicing the food has to wait until after. However, take the easy way and just add tofu at the same time you cook the vegetables in a stir fry. Since stir fry veggies take only minutes and leave a light crunchy texture, adding the tofu at the same time and covering with a lid for a few minutes allows it to steam and warm thoroughly, as well as soak up more flavor from the sauce or marinade. The tofu will not get crunchy using this method.
  4. Baking requires using parchment paper or a silicone baking mat to keep food from sticking.  Cook at 400 degrees for 20-30 minutes, because ovens differ.
  5. Grilling is another great way to cook tofu is to grill tofu kabobs.        
I love to make tofu mayo to use in salads and on veggie burgers and will be posting the recipe under "Dressings", as well as some simple stir fry recipes using tofu.


Sources: Terri Edwards, CNS Kitchens





Recipe of the Month: Lentil Stew

lentil stew

It's soup weather and this lentil stew is definitely comfort food. I love to use leeks in recipes, so remember to slice them lengthwise first, then slice into half-moons. Give them a bath in water to remove any sandy sediment. I used a head of escarole in this recipe, but you could substitute any other greens.  I also used Passata, which is a tomato puree, strained of seeds and skins, and does not contain seasonings. It is traditionally used in many Italian dishes. This recipe is quick and easy.











Ingredients
  • 1 leek, sliced 
  • 1 shallot, diced
  • 5 cloves garlic, minced
  • 2 quarts vegetable broth
  • 24 oz bottle Passata
  • 1 cup uncooked orzo
  • Lentils (prepare 1 cup lentils separately)
  • 3 bay leaves
  • 1 teaspoon each dried basil & oregano
  • 1 head escarole, roughly chopped
  • Salt & Pepper to taste
Instructions
Cook 1 cup raw lentils according to package directions until tender and set aside. Sauté leek and shallot until translucent, stirring frequently (no oil needed) add garlic and stir a few minutes more. Add the vegetable broth, passata and all the remaining ingredients. Simmer until the orzo is done. Add the lentils and simmer until heated through.  Should serve 5. 




Daily Smoothie

wellness forum health smoothie

Since I am asked often about my daily smoothie, I wanted to share it with you.  This health promoting smoothie mix contains spirulina, beet, spinach, wheatgrass, tomato, carrot powders, and Stevia. I order without Stevia (upon request). I pre-grind the whole flax seeds and it's the finest food grade organic flax seeds you can buy! Larger, flatter, softer and tastier than other flax seeds. The Brewers Yeast contains B vitamins and trace minerals.  The green tea is optional as well. This food-grade tea is grown in a remote area of China. Each leaf is hand-picked and packaged to preserve nutrient density. 

The super foods smoothie gets me going in the morning with lots of energy to do my morning workout. 





Ingredients
  • 8 oz plant milk
  • 1 cup frozen berries
  • 2 tablespoons smoothie mix
  • 2 tablespoons raw oatmeal (optional, but it makes it creamier)
  • 1 banana
  • 1 tablespoon flaxseeds
  • 1 tablespoon Brewer's Yeast (optional)
  • 1 tablespoon green tea (optional) 
Instructions
Place all ingredients in a blender! 

I always have smoothie mix for $26 for a 1 lb bag (includes shipping) in stock to bring to events, as well as the other dry ingredients and other products such as soup mixes, probiotics and Elderberry Syrup.

These are some of the products that I keep on stock:
Smoothie mix $26 1 lb bag
Brewers Yeast $6.75 1 lb bag
Flax seeds $6.00 1 lb bag
Date & Almond Granola $8.70 
Chocolate Oatmeal Bar mix $9.25 

  To view all of the products and to order directly, click on Foods and Products - Wellness Forum Health. Prices listed on the Wellness Forum Health website do not include shipping, however, shipping is free on orders over $250. To order directly, call 614-841-7700 and tell Kelly that I sent you! 



Shepherd's Pie

shepherd's pie

Comfort food at its finest! This plant-based Shepherd's Pie can be modified by adding some lean, organic ground beef. I have found that using Yukon Golds for the mashed potatoes is best as they are creamier. The nutritional yeast is a dairy free way to add a cheesy flavory to the mashed potatoes.  You can make this dish heartier by adding 1 cup of cooked lentils.

Ingredients
  • 3 lbs Yukon Gold potatoes
  • 2 tablespoons nutritional yeast
  • 2 bay leaves
  • 2 - 2 1/2 cups veggie broth
  • 1 onion, chopped
  • 3-4 cloves garlic, chopped
  • 1 lb portabella mushrooms, sliced
  • 1 large carrot, thinly sliced
  • 1 cup frozen peas, defrosted under warm water
  • 1 cup frozen corn, defrosted under warm water
  • 3 tablespoons whole wheat flour (for gluten free, use oat flour)
  • 1 teaspoon each: sage, thyme
  • Salt and pepper to taste

Instructions
Clean and cube potatoes and place in a pot with cold water and the bay leaves. Boil til tender, drain, remove bay leaves. Add the nutritional yeast and about 1/2 cup of the veggie broth (or almond milk if desired). You can add a bit of plant-based butter as well. Mash until creamy, adding more broth until you achieve your desired consistency.  Set aside and let cool.
While your potatoes are boiling, sauté the mushrooms until browned and set aside. In a hot frying pan, sauté the onions until translucent, add the garlic, stirring to prevent sticking. Add the carrots and 2 cups of the broth. Bring to a simmer, add the flour and stir, simmering for 2-3 minutes, stirring so that your gravy will not stick to the pan. Add the peas and corn, salt, pepper and herbs.  When the gravy is to your liking, add the mushrooms. Carefully place the vegetable mixture into a 8x8 casserole dish. Top with the cooled mashed potatoes and spread them out evenly with a fork. Bake at 350 degrees for about 20 minutes, keeping an eye on it as it might bubble over. I usually place aluminum foil under the dish.  Remove from oven and let sit about 10 minutes. 



 
Read Older Updates