Asian Barbecued Tofu

When my family and I Chinese takeout, we are usually limited to the same thing, time after time - fried rice with mixed vegetables and a vegetable spring roll. Sure, we like it, and it's a pretty handy and quick meal when we are so inclined. But I have to admit, it does get boring. Some places will offer a few other vegetarian selections we could choose from, but honestly, I have just not been that impressed with them. So as we usually find, being a vegan is mostly best served by cooking at home. Lucky for my family I love to cook!

I got in the mood for some barbecue the other day, but didn't want to make the seitan for it, since I was kind of hungry right then. After glancing through my recipes, I settled on this:

Asian Barbecued Tofu

One onion, chopped
One garlic clove, chopped
1 can tomato sauce
2 T. lemon juice
1 T. Worcestershire sauce
2 t. Dijon mustard
3 T. brown sugar
1/2 t. salt
1/4 t. cayenne
Olive oil
One package extra firm tofu, frozen, boiled, squeezed and sliced about 1/4" thick

In a food processor, combine onion, garlic, tomato sauce, lemon juice, Worcestershire sauce, mustard, brown sugar, salt and cayenne and process until saucy. Put in a pot and simmer for 30 minutes.

Fry tofu in olive oil in batches, until nicely brown on both sides. Add barbecue sauce to the tofu, simmer together for about 10 minutes. Serve.

I actually expected this to be more traditionally barbecue tasting than it was. It would have gone nicely with some rice, but I served mine instead with some vegan mac and cheese and green beans. I realized it was more Asian when my daughter came home, asked what was for dinner and before I could respond said, "It's Chinese food, isn't it?" So, Asian Barbecue Tofu was born.

If you are new to tofu, I think it may be initially an acquired taste. I have to admit I didn't care for it at first. It wasn't until I learned about the freezing and boiling technique that I begin to not only like it, but love it! I still prefer it sliced thin to cubed, and for any dish that doesn't call for creamy, like lasagna, I always get the extra firm variety.

Tofu is very popular in the Orient today but was first used in China over 2000 years ago. While the details of its discovery are uncertain, legend has it that it was discovered by accident when a Chinese cook added the seaweed nigari to a pot of soybean milk, causing it to curdle; the result was tofu.

The oldest evidence of tofu production is a Chinese mural incised on a stone slab. It shows a kitchen scene that proves that soymilk and tofu were being made in China during the period A.D. 25-220. The oldest written reference to tofu appeared also in China at about A.D. 1500, in a poem "Ode to Tofu" by Su Ping.

Kento priests, who went to China to study Buddhism, brought tofu back to Japan during the Nara era (710-794). Tofu was eaten as part of a vegetarian diet for priests for their protein content. The word "tofu" is first mentioned in Japan in the diary of the Shinto priest Nakaomi. Tofu was used as an offering at an altar. In 1489 the word "tofu" was first written in the actual Japanese characters. Tofu gradually became popular among the nobility and the samurai class. During the Edo era (1603-1867), tofu became popular among ordinary people. The cookbook "Tofu Hyakuchin" was published in 1782 and sold very well.

In 1603 the Spanish dictionary "Vocabulario da lingoa de Iapam" was the first European document with reference to the word "tofu". Domingo Fernandez de Navarrete described in his book "A Collection of Voyages and Travles" how tofu was made. The first English reference to tofu was in 1704, when Navarrete's book was published in English.

Tofu was first produced (non-commercial) in France by Paillieux in 1880. Hirata & Co. started to make tofu in San Francisco in 1895. The first Westerner who produced tofu on a commercial scale was T.A. Van Gundy in 1929 when he started the company La Sierra Industries in California.

Tofu is sometimes called "the cheese of Asia," because of its physical resemblance to a block of farmer's cheese. Tofu is a highly nutritious, protein-rich food that is made from the curds of soybean milk. Off-white in color, it is usually sold in rectangular blocks.

Research on soy protein in recent years has shown that regular intake of soy protein can help to lower total cholesterol levels by as much as 30%, lower LDL (bad cholesterol) levels by as much as 35-40%, lower triglyceride levels, reduce the tendency of platelets to form blood clots, and possibly even raise levels of HDL (good cholesterol).

Soy has also been shown to be helpful in alleviating the symptoms associated with menopause. Soy foods, like tofu, contain phytoestrogens, specifically the isoflavones, genistein and diadzein. In a woman's body, these compounds can dock at estrogen receptors and act like very, very weak estrogens. During perimenopause, when a woman's estrogen fluctuates, rising to very high levels and then dropping below normal, soy's phytoestrogens can help her maintain balance, blocking out estrogen when levels rise excessively high, plus filling in for estrogen when levels are low. When women's production of natural estrogen drops at menopause, soy's isoflavones may provide just enough estrogenic activity to prevent or reduce uncomfortable symptoms, like hot flashes. The results of intervention trials suggest that soy isoflavones may also promote the resorption of bone and therefore inhibit postmenopausal osteoporosis.

Additionally, most types of tofu are enriched with calcium, which can help prevent the accelerated bone loss for which women are at risk during menopause. Calcium has also been found useful in rheumatoid arthritis, a condition in which calcium may help to reduce the bone loss that can occur as a result of this disease. Tofu is a good source of calcium. Four-ounces supply about 10% of the daily value for calcium and contain only 70-90 calories.

Think a meal without meat equals a meal without protein? Think again. Four ounces of tofu provides 9.2 grams of protein, that's 18.3% of the daily value for protein, and it comes virtually free of saturated fat (less than 1 gram), and at a cost of only 86 calories. Here's how it compares to a few other foods. For each 100 calorie serving, tofu contains 11 grams of protein. By comparison, 100 calories of ground beef provides 8.9 grams of protein, and a 100 calorie serving of cheese contains 6.2 grams.

Tofu provides 14.4% of the daily value for omega 3 fatty acids in just 4 ounces.

A large percentage of the conventionally grown soybeans in the United States come from genetically modified (GM) seeds. If you are limiting your exposure to GM foods, choose organically grown soybeans (and foods such as tofu, tempeh and miso made from it), since the current USDA organic regulations prohibit the use of GM seeds for growing foods to be labeled as organically grown. Many commercially available brands of tofu are made from organic and non-genetically modified soybeans, and, as an added bonus, most organic and non-gmo tofu brands are the same price as conventionally produced tofu. Look for Nasoya brand, Mori-nu organic and other organic tofu brands.

Try some the recipes I've posted using tofu. I think you will be very pleasantly surprised!

Pumpkin Alfredo

Every time around Hallowe'en, I like to try something with pumpkin in it. I'm not a big sweets eater, so it typically means something main dish. I found this and couldn't wait to try it!

Pumpkin Alfredo

1 package fettuccine noodles
1 package soft silken tofu
3/4 cup canned pumpkin
1/2 cup nutritional yeast
1/4 cup flaxseed
1 tsp sea salt
1/2 tsp ground allspice
1/2 tsp cinnamon
olive oil and sea salt to taste

Cook pasta according to package directions. While pasta is cooking, combine all sauce ingredients together in a food processor. Blend until smooth. When pasta is finished cooking, drain, rinse and return to pot. Toss in a light amount of olive oil to evenly coat the noodles. Combine the sauce with the pasta and mix well. Throw some pecans on top!

The flavor was very nice and mild, not as spicy as I expected. I put whole pecans on top, but I think mixing in some chopped pecans would be a good idea.

I tried making the sauce in the blender at first, but that didn't work so well. Definitely use a food processor for getting a good blend of the ingredients. The flax seeds add a nice little crunch.

Pumpkins are believed to have originated in North America. Seeds from related plants have been found in Mexico dating back to 7000 to 5500 B.C. References to pumpkins date back many centuries. The name pumpkin originated from the Greek word for "large melon" which is "pepon." "Pepon" was changed by the French into "pompon." The English changed "pompon" to "Pumpion." American colonists changed "pumpion" into "pumpkin." Native American Indians used pumpkin as a staple in their diets centuries before the pilgrims landed. They called pumpkins "isqoutm squash", and used pumpkin seeds for food and medicine finding the seeds to be useful in eliminating intestinal parasites. The tribes also used pumpkin seeds to treat kidney problems. The seeds are still used to prevent kidney stones, but it is not known how this works. They also dried strips of pumpkin and wove them into mats. Indians would also roast long strips of pumpkin on the open fire and eat them. When white settlers arrived, they saw the pumpkins grown by the Indians and pumpkin soon became a staple in their diets. As today, early settlers used them in a wide variety of recipes from desserts to stews and soups. The origin of pumpkin pie is thought to have occurred when the colonists sliced off the pumpkin top, removed the seeds, and then filled it with milk, spices and honey. The pumpkin was then baked in the hot ashes of a dying fire. In early colonial times, pumpkins were used as an ingredient for the crust of pies, not the filling.

A 2005 study in the Journal of the American College of Nutrition found that 68 percent of Americans have a magnesium deficiency. A magnesium deficiency can eventually lead to serious conditions like heart disease, hypertension and diabetes if left untreated. One way to make sure you don’t fall into this category is to regularly incorporate pumpkin seeds into your diet. Pumpkin seeds are so high in magnesium that just one quarter cup of pumpkin seeds contains approximately 87 percent of the recommended daily value of magnesium for an adult. A great source of phosphorus and manganese, pumpkin seeds also contain protein, iron, calcium, zinc and a variety of vitamins including B, K and A. According to the American Journal of Clinical Nutrition, the zinc in these seeds has proven to help prevent osteoporosis in both men and women. Omega-3 fatty acids found in pumpkin seeds create a natural anti-inflammatory effect so arthritis-sufferers can find relief without the negative side effects of nonsteroidal anti-inflammatory drugs like acetaminophen or ibuprofen. Phytosterols, a naturally occurring compound found in pumpkin seeds, have been found to be helpful for lowering LDL cholesterol. Pumpkin seed oil helps keep testosterone from inflicting damage on the male prostate cells and therefore helps reduce prostate cancer development. Pumpkin seeds help ease difficult urination by inhibiting enzymes associated with prostate enlargement. Pumpkin seed extract can also help those with incontinence issues by increasing testosterone levels and strengthening the pelvic muscles.

I can find pumpkin seeds year round at my local grocery store in the bulk aisle. I'll definitely be using pumpkin seeds much more often!

Beans - Not Just For Music Making!

My daughter got back home yesterday, after a nearly weeklong conference out of state. She was able to eat vegan only once, and even that was cold. Her first question to me upon landing was, "What are you feeding me?" LOL! So I whipped up some avocado and pinto bean enchiladas for her.


Avocado and Pinto Bean Enchilada Bake

One onion and one clove garlic, diced
1 t. chili powder
1/2 t. cumin
1/4 t. allspice
1/4 t. salt
1/4 t. black pepper
Olive oil
2 c. sliced mushrooms
1 can pinto beans, rinsed and drained
1/2 c. raw cashews, chopped
2 avocados, sliced
Enchilada sauce (I buy mine in a can)
Grated vegan cheese
6-10 corn tortillas

Saute the onion and garlic with the spices until onions are soft. Add mushrooms, pinto beans and cashews and saute until mushrooms are cooked. Spread some enchilada sauce on the bottom on a casserole dish, top with corn tortillas. Spread mushroom-bean mixture over tortillas, and top with sliced avocados. Layer more tortillas, pour remaining enchilada sauce over tortillas, then sprinkle shredded cheese on top. Bake at 350 for 30 minutes.

The original recipe suggested rolling each enchilada up individually, but I decided to make it easier by layering it like lasagna. It came out very tasty if a little on the spicy side.

Pinto beans and other beans such as kidney beans, navy beans and black beans are all known scientifically as Phaseolus vulgaris. They are all referred to as "common beans" probably owing to the fact that they derived from a common bean ancestor that originated in Peru.


From there, beans were spread throughout South and Central America by migrating Indian trades. Beans were introduced into Europe in the 15th century by Spanish explorers returning from their voyages to the New World. Spanish and Portuguese traders brought them to Africa and Asia.

As beans are a very inexpensive form of good protein, they have become popular in many cultures throughout the world.

Pinto beans are a very good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, pinto beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, pinto beans provide virtually fat-free, high quality protein. But this is far from all pinto beans have to offer. Pinto beans are also an excellent source of molybdenum, a very good source of folate and manganese, and a good source of protein and vitamin B1 as well as the minerals phosphorus, iron, magnesium, potassium, and copper.
 
I remember reading an article somewhere that recommended 1/2-1 c. of beans daily were excellent for heart health. This is something I try to incorporate, typically having beans at at least one meal a day. Pinto beans' contribution to heart health lies not just in their fiber, but in the significant amounts of folate, magnesium, and potassium these beans supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease. It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%. Just one cup of cooked pinto beans provides 73.5% of the recommended daily intake for folate. Pinto beans' good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When there is enough magnesium around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat pinto beans--a one cup serving provides almost one-quarter (23.5%) of your daily needs for magnesium. Potassium, an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart, is another mineral that is essential for maintaining normal blood pressure and heart function. Pinto beans are ready to promote your cardiovascular health by being a good source of this mineral, too. A one cup serving of pinto beans provides 800.3 mg of potassium and only 3.4 mg of sodium, making these beans an especially good choice to prevent high blood pressure and protect against atherosclerosis. So, you see why I like to have my daily dose of beans! Much better than taking medication!


Beans, beans, the magical fruit is a song we probably all remember from childhood. I hear from people who complain about beans giving them gas. Well, yes, that happens. Beans contain the complex carbohydrates stachyose and raffinose, which the intestine can't absorb, but the bacteria in the colon love. The problem is most serious in people who have been eating a low-fiber diet and switch to a diet rich in beans and other high-fiber foods. Their digestive tracts don't have enough of the enzymes needed to digest bean sugars, which now pass undigested into the lower intestine where the bacteria metabolize them and generate gas. If people eat beans on a regular basis, the problem usually lessens as the body begins to produce the enzymes it needs. Now you can see why eating beans daily is not only good for your heart, but reduces potentially embarrassing social situations! LOL!