Healthy Tofu

Tofu is a highly nutritious and protein-rich food that is made by curdling soybean milk. From a Chinese origin over 2000 years ago, tofu can now be found in all supermarkets around the world and is available all year round. Tofu is particularly valuable to anyone who is on an exclusively vegetarian diet because of its very high levels of protein. Nowadays however, even the die hard meat-eaters are considering tofu products as a way to improve their diets so as to gain from its variety of health benefits. 

Tofu is primarily available in three textures: firm, soft and silken. Silken is the softer form of tofu that is often used in dips, spreads and dressings. The soft texture is a good substitute for eggs and creamy cheeses like ricotta and cottage cheese. The firm texture is usually cut up into chunks that can be marinated for taste and then either grilled or baked.

The main nutritional health benefits of tofu are the following: 

Heart Health - A normal serving of Tofu contains 15% of the daily requirement of omega-3 fatty acids which is a heart healthy substance that is normally found in fish. This fatty acid has the ability to improve cholesterol, but also to aid in helping blood to clot properly. Tofu also lowers the amount of Low Density Lipoprotein (LDL) which is the "bad cholesterol", and also the triglyceride levels, both of which are strong indicators of heart diseases. 

Menopause - Estrogens are female reproductive hormones which are secreted by the ovaries. The body's supply of estrogen affects many potential health conditions including osteoporosis and heart diseases. When estrogen levels are low in menopause, isoflavones which are contained in tofu, help maintain hormone levels and regain any estrogen loss. 

Prostate Conditions for Men - The same isoflavones mentioned above that protect women in menopause can also be helpful by preventing prostate cancer in men. Various studies have shown that isoflavones can reduce prostate cancer growth and also protect against enlargement of the prostate gland. Tofu has also high levels of selenium, an antioxidant that reduces free radical damage, protecting the body from prostate cancer but also reducing the possibilities of asthma and arthritis. 

Strong Muscles and Extra Energy - A small 4 ounce serving of tofu contributes to 18% of an adult's daily requirement of protein and over 30% daily requirement of iron. Protein is crucial for building muscle whereas the iron is used as part of hemoglobin which is found in red blood cells, and is responsible for carrying oxygen from the lungs to all other tissues of the body. 

Weight Loss - The high levels of protein in tofu help your body feel full for longer periods of time. Tofu delivers the same protein benefits of meat while still being low in saturated fat and sodium. Tofu is packed with so many beneficial nutrients but yet it only has 70-100 calories per serving, making it perfect to include in a weight loss diet and staying healthy at the same time. 

Heatlhy Cornmeal Rolls

A great meal is never complete without rolls. They make for a great pairing to some of the wonderful soup you have cooked up in your kitchen. They are also wonderful with just about any dish you could think of. People eat roll with salads, roasts, and a whole lot more. You could never go wrong when you have a fresh batch of rolls in your dish. Making these rolls are pretty simple, and even a beginner could make one.

Ingredients

1 ½ cups milk
½ cup shortening
½ cup granulated sugar
2 teaspoons salt
2 tablespoons dry yeast
½ cup warm water
5 to 5 ½ cups all-purpose flour
2 eggs
1 cup corn meal
½ cup melted butter

1. In a saucepan, bring your milk and salt to a simmer on medium heat. Whisk in cornmeal and cook until cornmeal is thick. This would take around 2 minutes and don’t forget to stir constantly.

2. In another bowl, whisk your brown sugar, yeast and water with the use of an electric mixer. Set aside for 10 minutes.

3. With the use of a dough-hook attachment on your electric mixer, mix your cornmeal mixture and 2 eggs on low speed. Add flour slowly until a soft dough is formed and kneed on medium-low speed for 5 minutes.

4. Prepare another bowl by brushing it with olive oil and place dough inside. Cover with plastic wrap and wait for dough to double in size – around 3 hours.

5. In a 13 x 18 inch baking sheet, sprinkle cornmeal and roll out dough in the surface and divide into 3-ounce pieces. Roll the pieces of dough into a ball and place on the baking sheet about 1.5 inches apart. Cover your baking sheets with an oiled plastic wrap and set aside for another 30 minutes until dough has risen again.

6. Place your oven to 375F. Brush your rolls with beaten eggs and make parallel slits on top of your rolls. Bake for 20 minutes or until golden. Transfer on a rack to cool and serve.

Crustacean Filled Salad

Crustacean Filled Salad

Salads don't always have to include salad greens as long as there are other vegetables and a salad dressing in the mix. Most often, meat, poultry or seafood is the highlight in the salad more than the greens itself. In this recipe by Chef Jean Andre Charial of the L'Oustau de Baumaniere restaurant, crayfish, prawns and butterbeans form the core of the salad. It is a colorful salad, with a rosy pink from the vinaigrette bisque, red from the diced tomatoes and orange from the chopped carrots.

The white beans, tossed in mayonnaise, stand out in its creamy appearance while flecks of dark from the truffles and green from chopped chives complete the salad's rainbow hues. Instead of tossing the salad ingredients as is traditional, the diced tomatoes dressed in olive oil are layered with the cooked white beans so that their flavors and textures remain distinct with every bite. Use other types of beans like cannellini, navy beans or white beans if you can't find butterbeans.

At the heart of this salad of course are the seafoods. Also known as Dublin bay prawn or Norway lobster, and sometimes Scampi, langoustine is a popular crustacean in Europe but not widely consumed in the United States and Canada. It might easily be mistaken as a lobster because of the similarity in body shape but the langoustine is slimmer. Buy them as fresh as you can at the fishmonger's. In case the langoustine is not available, you can just substitute it with other seafood such as lobster, crayfish or prawns. Other recipes are available at Gourmandia.ca.

To get more flavors out of the langoustine, Chef Jean Andre Charial makes a splendid sauce out of its shells and heads. This is then added to the vinaigrette made of red cherry vinegar and olive oil. The salad dress is then poured into the vegetables and seafood. To provide an interesting counter-texture, the juicy langoustine tails are fried in olive oil. With a crusty bread on the side, this French-style salad is best served with a glorious glass of Sancerre or Chablis.

Ingredients

1 bunch basil
½ lb. carrots
2 tomatoes
12 prawns
2 oz. pine nuts
2/3 oz. truffles
3 2/3 lbs. butterbeans
mayonnaise with a shallot
Court bouillon:
1/3 lb. celery
½ lb. carrots
1 garlic head
1 onion, thyme, laurel, pepper, salt

Vinaigrette:
3 tablespoons rapeseed oil
1 tablespoon mustard
3 tablespoons Xeres vinegar
alt, pepper
3 spoons olive oil
5/6 cups crayfish reduction

1. Prepare the langoustine. Separate the body of the langoustine from the tails and take off the shells. Set the meat aside. Meanwhile, extract the essence from the shells by crushing it with a pounder or pestle. Catch the extract in a bowl.

2. Prepare the langoustine sauce. Cook the crushed head and shells on a saucepan with a little drop of olive oil. Add the carrots, onions, and leeks. Add the red wine and fish stock. Cook for half an hour. When the sauce is reduced, pour through a strainer on a bowl. Set aside for use in the salad dressing.

3. Make vinaigrette using the cherry vinegar and olive oil (one spoon of vinegar for three spoons of olive oil). Mix the dressing with the langoustine juice and season with salt and pepper.

4. Prepare the other vegetables. Toss the diced tomatoes in olive oil and set aside. Toss the white beans in mayonnaise and shallots and set aside. Fry the langoustine tails in olive oil and place on napkin or paper for oils to be absorbed.

5. Assemble the salad Use circular mold to make a layer of the tomato, followed by the beans, and a piece of langoustine on top. Pour sauce around the dish and place bits of the remaining langoustine around. Sprinkle truffles and decorate with diced carrots and chives.

Bountiful Lobster Salad

Zeeland lobsters are highly prized and valued for their succulent, sweet, juicy and tender meat. Located in the westernmost part of the Netherlands, Zeeland consists of many islands and the surrounding waters are home to some of the highest quality seafood in the world. This refreshing salad dish is served at the elegant Manor Inter Scaldes in Zeeland and developed by Michelin Chef Martje Boudeling.

In this recipe, the Zeeland lobsters are cooked in a court bouillon for a few minutes and peeled to reveal its meat. The lobster meat is combined with a mix of salad greens called mesclun, basil leaves, watercress, chives, asparagus, and artichoke. The salad is seasoned with a dressing made with olive oil, garlic, coriander, sherry vinegar, minced herbs, salt and pepper. The lavish dish is garnished with Chinese truffles, black truffles, and Italian truffles, as well as fresh herbs and minced parsley. The structure of the dish is important in its overall enjoyment. The leaves, vegetables, herbs, lobster meat, and truffles should be layered and constructed for the utmost dining pleasure.

You can also use regular lobster to make this recipe. Alternatively, you can also use crayfish or prawns as long as you cook them before tossing with the salad. Make sure you do not overcook the seafood or you will lose the desirable succulence and sweet flavor. It is also not necessary to use three kinds of truffles if you have a hard time finding them or find them too expensive. If you can’t find fresh truffles, you can use truffle oil instead to flavor the dish. Chinese truffles are the most affordable of all the truffles but have a milder flavor. They are darker in color than the black truffles from France and have less veining when cut. Italian truffles are the most expensive and of the highest quality. Combined together, French, Italian and Chinese truffles provide a rare culinary treat and gastronomic experience. Other recipes can be found at Gourmandia.ca.

Ingredients

2 Zeeland lobsters (1 lb.)
1 ½ tablespoons corn salad
24 endive leaves
chopped dill
chopped chervil
chopped chive
allspice, basil, cress
1 bunch green asparagus
mesclun (chervil, arugula, leafy lettuces and endive in equal proportions)
3 tablespoons winter truffles
3 ½ tablespoons artichokes or chanterelle mushrooms
Xeres vinegar, salt, pepper
4 tablespoons truffle oil
olive oil

1. Cook the one pound live Zeeland lobster for seven or eight minutes in a court-bouillon. Once the lobster has cooked, peel and slice into pieces. Remove the intestines and the gritty pouch inside the head. Cut the tail into thin pieces.

2. Make the salad dressing by mixing olive oil, garlic, coriander, sherry vinegar, and minced herbs. Season with salt and pepper.

3. Toss the different kinds of lettuce in the salad dressing and season with salt and pepper. Dress the sliced artichoke and green asparagus. Arrange the seasoned vegetables on the plate. Sprinkle on some chives and add the chili pepper, basil and watercress. Heap the seasoned greens and young sprouts in the middle of the dish.

4. Season the Chinese truffle with a little truffle oil and some salt and pepper. Arrange the three kinds of shaved truffles on the plate.

5. Season the lobster pieces and arrange around the plate. Heap the flesh tail meat on top of the mesclun.

6. Sprinkle some parsley, garnish with some herbs. Drizzle some dressing around the plate and serve.

A Little Corny Souffle

Corn and potatoes are mixed with pastry dough and baked in the oven to make a creamy and scrumptious soufflé. Serve this as a yummy side dish to roast turkey during thanksgiving. It also goes well with steak, baked fish, barbecues, grilled meats, and stews. In this recipe, potato puree, con mixture, and pastry are combined to create a crust that is crispy and golden on the outside and a light airy and fluffy interior that is like soufflé.

You can make the potato puree ahead of time or use leftover mashed potatoes to make this delicious corn soufflé. Potato puree is like mashed potatoes but smoother and finer. You can make a smooth potato puree by passing the potatoes through a sieve or using a potato masher. You can also make it creamier by adding milk or cream and some butter. The corn should also be cooked and the kernels should be scraped off the cob before it is added to the other mixture. Feel free to check out some great recipes from Gourmandia.ca.

The pastry consists of water, milk, salt, flour, butter, and eggs. Similar to the method of making soufflé, the eggs are whisked separately to create a fluffy and airy texture when the dish is baked in the oven. The egg whites should be whisked until it turns foamy and stiff, while the egg yolks should be whisked until it becomes creamy and whitish. The eggs are then folded in to the rest of the ingredients. Before the eggs are added, however, the flour should be well incorporated in the wet ingredients and the batter should be smooth and contain no lumps. You can use an electric mixer or beater to get a fine consistency. The pastry is mixed together with the corn and potato and not made into a crust like pie. When baked in the oven, the corn and potato soufflé will rise wonderfully and form a beautiful golden crust.

Ingredients

1 lb. potatoes
0.55 lbs. (about 1 cup) cooked corn
For puff pastry:
1 cup milk
1 cup water
½ tablespoon salt
16 tablespoons butter
19 tablespoons flour
10 eggs

1. Simmer water, milk, salt, and butter in a saucepan and stir well. Remove the pan from the heat and incorporate the flour, mixing with a blender until smooth and no trace of lumps are present.

2. Separate the egg white from the yolk and place in different bowls. Whisk the yolk until it turns whitish and whisk the whites until it becomes foamy and stiff. Add the eggs to the milk and flour mixture and fold together.

3. Boil the potatoes and mash to make a potato puree. (1 lbs. potatoes for every 2 lbs. puff pastry) To the 2 lbs. puree, add 0.55 lbs. cooked corn kernels. Mix well.

4. Mix the potato/corn mixture and the egg/flour/milk mixture and blend until smooth.

5. Coat the cylindrical baking dish (about 1 diameter) with butter and sprinkle with flour. Fill about ¾ full of the mixture. Bake for about 15 minutes in a 400 degree F oven or until puffed and golden.

Special Cheesy Vegetable Mix

Eggplant has been vastly under-used by the American public. Today, thanks to Asian and Southern European influences, it is finding its way into more and more dishes. It is a good meat substitute which also makes it attractive to vegetarians. Eggplant actually has a quite bland flavor, but it soaks up flavors of accompanying foods, herbs, and spices like a sponge, much like tofu.

The eggplant, Solanum melongena, is considered a vegetable but is botanically a fruit. Early varieties of eggplant were smaller and white, resembling eggs, hence the name. Botanists credit India as the motherland of the eggplant, but Asian countries first embraced this fruit vegetable in the kitchen about 3 A.D. By 11 A.D., it reached Europe, where consumption of the eggplant was initially thought to cause insanity. No doubt this wary notion was due to its membership in the deadly nightshade family along with the tomato (also thought to be poisonous). Lots of interesting recipes can be found at Gourmandia.ca so feel free to drop in.

Experimental botanist Thomas Jefferson brought the eggplant to the United States, where the eggplant was primarily used as a table ornament until the 20th century.

Ingredients

1 (12 oz.) eggplant
1/3 cup fine, plain bread crumbs
1 tablespoon freshly grated Parmesan cheese
1 teaspoon dried oregano
2 tablespoons all purpose flour
2 egg whites (lightly beaten)
1 cup marinara sauce
½ cup shredded reduced-fat mozzarella cheese

1. Preheat the oven to 350 degrees F. Spray a 8x8x2 in. baking pan with non-stick spray.

2. Cut off the ends of the eggplant. Slice the eggplant crosswise into strips about ½ in. thick.

3. In a shallow bowl or baking dish, mix the bread crumbs, Parmesan, and oregano. Place the egg whites in a separate dish and the bread crumbs in another.

4. Dredge the eggplant slices in this mixture, then dip them in the egg whites, then the bread crumbs.

5. Lay the eggplant slices in the prepared pan and bake for 20 to 25 minutes, or until golden. Remove from the oven and spoon the marinara sauce over them. Sprinkle with the mozzarella cheese and return to the oven for 10 minutes, or until the cheese is melted.

Sweet and Spicy Mashed Potatoes

This recipe of Spicy Mashed Sweet Potatoes which is sweet, spicy, smooth, velvety, exotic and filling dish that can be served on its own as an appetizer or as a dip for nachos or chips. You can even stuff this nutritious snack in burritos, tacos, or top it over rice for a quick and satisfying meal. Sweet potatoes contain more fiber and nutrients than regular potatoes and are excellent for your digestion. This versatile vegetarian fare is a great addition to your weekly family menu.

To be healthy and slim does not mean you have to turn all-out vegetarian. You may schedule one day of the week for detoxification, such as meatless Monday. Your family can feel recharged and energized and take on the challenges of the week. Make this sweet potato a staple for those healthy days. This is a dish that you won’t easily get tired of as it is full of flavor and textures. It can be an addicting starter with spices like coriander, cilantro, lime, chili, and cumin.

Ideal for the couch potato as it is for the health buff, this spicy mashed sweet potato is a zestier and healthier alternative to French fries or a bucket of friedchicken. You won’t feel guilty even after consuming a whole bowl of it. In fact, you’ll feel more energized and invigorated after devouring the dish because it aids in digestion. Bingeing on this snack could possible help you lose weight.

If you consider the generous amount of spice contained in this dish which helps speed up your metabolism, instead of accumulating fat while you’re sitting around on a lazy weekend, it will help burn up those unwanted calories. These spicy mashed sweet potatoes can be prepared ahead of time, place it in the container, and store it in the refrigerator for up to a week, and you can instantly enjoy a healthy snack anytime.

Ingredients

2 sweet potatoes (about 1 1/2 pounds)
3/4 teaspoon ground cumin
1/2 teaspoon ground coriander
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
A few grinds of fresh black pepper
1-2 tablespoons freshly squeezed lime juice (from 1 lime) (or substitute lemon juice)
1 (15-ounce) can black beans, rinsed and drained
1 (3- to 4-ounce) can chopped green chiles
Big handful of frozen corn kernels (1/4-1/2 cup
Handful of frozen peas
Garnish: chopped fresh cilantro

1. Wash and peel sweet potatoes and cut into 6 or 8 pieces each. Place them in a microwave safe container with a lid and cook on high (1100 watt microwave oven) for 12-13 minutes. Remove from oven and mash potatoes using a potato masher.

2. Add cumin, coriander, garlic, onion, pepper and lime juice and stir to combine. Now gently stir in beans, chilies, corn and peas. If it seems too thick add a bit of water (up to 1/4-1/3 cup or so should be fine). Return to the microwave oven and cook another 2 minutes, to combine flavors and heat it thoroughly.

3. Garnish with chopped fresh cilantro and serve.

Loving Crepes

French crepes are actually something that was celebrated every 2nd of February. It was a day where every French home would make a good dozen of lovely crepes to eat together. It was believed to be for the return of the light (spring is coming and no more long winter nights ahead) and it is called "La Chandeleur". The crepes were the pride of the Britanny region (Bretagne) in the North West of France, where they make the recipe extremely big and paper thin. They usually eat them with a bit of caster sugar spread on the top. It was then rolled in a big "cigar" or folded in four and eaten while drinking some bubbly apple cider of the same region. Savored for centuries, crêpes are celebrating a revival today, with crêperies opening throughout France, North America, and Asia.

Most cuisines all over the world make crêpes in one form or another. There is the Italian crespella, the French crêpe, the Chinese mandarin pancake, the Mexican tortilla, the Indian dosa and the Russian blinchki. In France, the crêpe used to be called pannequet, from which the word pancake is probably derived. A very thin pannequet resembles the wrinkled, fragile looking fabric, which we know as crêpe—hence its name.

The word 'crêpe' is French for pancake. A crêpe is an unleavened, flat, thin pancake of cooked dough or batter, which is used as a wrapper for another food. Crêpe batter is generally made from flour, eggs, milk, butter, salt, sugar, water and oil. Until recently, crêpes were cooked on large cast-iron hot plates heated over a wood fire in a fireplace. The hot plates are now gas or electric heated, and the batter is spread with a wooden spreader and flipped with a wooden spatula.

Ingredients

1/2 cup whole wheat flour
1/2 cup all purpose flour
1 teaspoon granulated sugar (optional)
1/4 teaspoon salt
3 eggs
1/2 cup milk
2 teaspoons butter, melted
1/2 cup seltzer water or club soda

1. In a blender or food processor, combine the flours, sugar (if using), salt, eggs, milk, and butter. Process until smooth. Pour the batter into a bowl, cover with plastic wrap, and refrigerate for at least half an hour, or overnight.

2. Remove the bowl from the refrigerator and gently whisk the seltzer water into the batter.

3. Place a large skillet over medium high heat and spray with non-stick oil. Pour 2 tablespoons of batter into the skillet. Tilt and rotate the pan, spreading the batter all over the bottom of the skillet. Cook for about 30 seconds, or until the bottom side of the crepe is golden. Flip the crepe by lifting the edge of the crepe with a fork and using your fingers to grasp and turn it. Cook another 20 seconds, or until golden.

4. Fill and serve the crepe, or continue making crepes until all the batter is used.

Mexican Black Beans

This is a Mexican dish many will adore. A versatile appetizer it will appeal to both kids and adults. Both the vegetarians and the carnivores will love it, too. Thus it is a brilliant choice for entertaining mixed company. It can be served as a dip for nachos, chips, or pita bread, or stuff it in tortilla, fajitas, or burritos for a substantial snack. When paired with tacos, rice, or quinoa they also make a filling and nutritious meal. Eat it with tortilla soup or cucumber salad for a light lunch. And naturally, it always makes a wonderful side dish to Mexican or Cuban meals as it fits splendid in Caribbean cuisine.

Keep them in an airtight container and store in the fridge for a shorter time or in the freezer for longer periods. The longer you keep them the better as the dish develops while the flavors deepen and meld together. If you’re planning a Mexican-themed party this is great to make ahead as you can make as much as you want because it stores easily and is such a flexible dish. You can serve it a number of different ways and never get tired of it. Especially if spiced with jalapeno peppers, this Mexican staple is splendid with an ice-cold beverage. If it is served with a Spanish red wine or a rich and full-bodied Zinfadel you’re on for an unforgettable evening. But of course, this also pairs well with chilled beer for a relaxing afternoon by the pool or even in front of the TV watching your favorite show.

Frijoles Negros in Spanish, these black beans is a great source of fiber and low-fat protein. Vegetarians love them using them as a substitute to meat. It can be said that no Mexican can live without these nutritious and flavorful beans. It is a very simple dish and so easy to prepare, It is beast to use the dried variety of Mexican black beans rather than the canned ones. Not only do they have better flavor and texture but all their nutrients are kept intact. And not only that, they are also more affordable!

Ingredients

1 ¼ cups dried black beans
1 ½ teaspoons salt
3 tablespoons olive oil
5 tablespoons minced onion
4 garlic cloves (minced)
6 canned plum tomatoes (chopped)
¼ cup of liquid from the canned plum tomatoes
1 jalapeno chili (minced)
2 tablespoons minced cilantro leaves

1. Pour the dried beans in a pot and cover with water. Be sure that the beans should sit at least 5 inches below the water line. Soak overnight, then drain.
2. Pour the beans into a clean pot. Add 4 cups of fresh water and bring to a boil. Cover partially then reduce the heat to low. Simmer for 1 ½ hours, or until beans are tender.
3. Pour half the beans and their cooking water into a food processor or blender. Add the salt and then puree. Pour the puree back into the pot with the whole beans. Mix well.
4. In a large skillet heat the oil over medium high heat. Then sauté the onion and garlic, until they become light brown. Add the tomatoes, the tomato liquid, and the chili. Bring to a simmer, then cover and cook for another 10 minutes.
5. Mix all together the tomato mixture, the beans, and the cilantro. Place on low heat and bring to a simmer. Then simmer for 5 minutes.