A widely reported Harvard study has pointed out that a diet rich in red meat shortens lives. Should'nt we all gravitate towards wholesome clean plant based sources of protein - namely nuts, legumes, soy products?
We all know the benefits of taking soy products namely :
Reduces hot flushes
Reduces the risk of developing certain cancers
Reduces the risk of developing Cardiovascular Diseases
Prevents artheriosclerosis (fatty deposits in arteries)
Prevents premature ageing
Helps to decresae bone loss in perimenopausal and menopausal women
Tofu is a widely enjoyed food made from soybeans and it is a wonderful example of how a simple food like soybeans can be woven into a natural noursishing inexpensive substitute for meat. A great source of calcium and and Vit E , tofu is often called the 'poor man's protein'. But is tofu nutritious enough to replace meat or even eggs?
To make tofu as nutritious as meat, you have to ensure you eat more tofu to meet the recommended dietary protein levels. To get the same protein benefit of 150gm of lean meat, you should consume 290gm of tofu. Regularly eating that amount of tofu provides an equal amount of energy, protein, total fat, carbs and fibre. But the most benefits will be evident in lower total cholesterol, lower triglycerides, and low density lipo protein (bad cholesterol) if you eat tofu instead of meat.
Firm tofu is also a great subtitute for eggs. For 1 egg, just mash 1/4 cup firm tofu. Tofu doesn't fluff up like eggs but it does have a perfect texture for eggy dishes. I came up with this Easy Tofu Scramble as a substitute to Egg Scramble. It looked just like the real thing! If you are allergic to eggs, this would make a great breakfast option.
Ingredients (Serves 2)
1 tbsp canola oil
1 and 1/2 blocks of firm tofu, crumbled
1 medium onion, chopped finely,
2 garlic cloves, minced
1/2 Bird's eye chilli, sliced (optional)
1/3 red bell pepper, diced
1/3 yellow bell pepper, diced
1/3 medium zucchini, diced
2 tbsp light soy sauce
chopped scallions and extra bird's eye chillies, sliced for garnish
Baked almonds optional
Fry the onions in oil and then add the minced garlic and sliced bird's eye chilli.
After a few minutes, add all the vegetables and light soysauce and allow them to cook and absorb the soy sauce.
After the vegs are cooked around 3-5 mins, add in the tofu and baked almonds (if using)and give it another 3 mins of cooking.
Garnish with scallions and more sliced bird's eye chilli before serving.