Thai Soup with Tofu - A Great Source of Vegetarian Protein

Thai Soup with Tofu - A Great Source of Vegetarian Protein

Organic Tofu offers a great, sustainable, protein option. Companies like Wildwood, and Nasoya make their tofu sustainably, therefore having little impact on the planet and it's resources. Each serving of this soup provides about 14 grams of protein: 8-tofu, 3-Udon noodles, 1-peanut butter, 1-chicken broth, less than 1-fish sauce. While this soup is not totally vegetarian you could easily make it so by substituting the chicken broth for vegetable broth.

The combination of heat and coconut milk in Thai food is my favorite thing. This soup is pretty easy to make and it was absolutely delicious. Whenever I'm cooking something a little complicated, like Thai food, I always try to get everything prepped so that when it comes to the actually cooking, it's easy and fast. This soup is so satisfying and flavorful. I will definitely be making it again, and again, and again.

Inspired by this recipe from Sprouted Kitchen.

Ingredients:
Tofu:
1 14oz package of Extra Firm Tofu (this needs to be drained so make sure to note the extra time in the directions)
1 Tablespoon agave
3 Tablespoons soy sauce
2 Tablespoons sesame oil
Vegetable oil

Sofrito:
2 stalks of lemongrass, peel off the outside layer and quickly chop the tender centers of the stalks
2 thai red chilies, seeded and deveined (2 chilies = medium heat)
2-3 inches of fresh ginger, peeled and quickly chopped
4 garlic cloves
1 large shallot, quickly chopped
1/4 cup water
2 Tablespoons fish sauce

Soup:
1 1/2 Tablespoons vegetable oil
2 14.5oz cans coconut milk (whole or light, I used one of each but either would work)
2 Tablespoons creamy peanut butter
2 1/2 cups chicken broth
1 Tablespoon soy sauce
1 Tablespoon brown sugar
1/3 cup lime juice (about 1 1/2 limes)

10oz Udon noodles (I found them in the bulk section at the store)

Garnish:
1 large shallot, thinly sliced
Cilantro, trimmed
Sesame oil
Directions:
To drain the tofu, wrap it in paper towels, and set it on a plate. Place another plate on top to help press out the water. Let the tofu drain for about an hour. Mix together your agave, soy sauce, and sesame oil to make a marinade for the tofu. After draining for one hour, cut the tofu into 1" cubes, place in a bowl or dish and pour in the marinade.  Gently toss and allow it to sit while you prep all your other ingredients for the soup.
Put all the ingredients for your sofrito in a food processor (lemongrass, chilies, ginger, garlic, water, fish sauce, and shallot) and puree it. Set aside.
In a bowl, gently mix together all of your soup base ingredients except for the oil (coconut milk, peanut butter, chicken broth, soy sauce, brown sugar, and lime juice). Set aside.
Now you are ready to cook! Heat your vegetable oil in a large pot over medium heat. Put in your sofrito and cook it, stirring constantly for a few minutes. Once it smells really fragrant and sweet add in your coconut milk/broth mixture. Let your soup simmer for 15-20 minutes.
In the meantime, bring another large pot of water to a boil.  While you're waiting for it to come to a boil, heat a large non-stick pan over medium-high heat. Add a bit of vegetable oil to the pan and allow it to heat up. Carefully add your tofu cubes to the pan using a pair of tongs. Saute the tofu until it's nice and golden brown. Transfer it to a plate and set aside.

By now your water should be boiling, toss your Udon noodles in and cook them until they are al dente (about 8-11 minutes), then drain them.
Ladle your flavorful broth into large bowls, add in some noodles, top with tofu, cilantro, and the thinly sliced shallot. Drizzle with a tiny bit of sesame oil and serve immediately.

Serves 4.

Printable Recipe:
Thai Coconut Soup with Udon Noodles and Tofu

Protein Deficiency in the Elderly: Facts to Keep all Generations Healthy

The elderly population is one that often gets forgotten when people talk about healthy eating and the importance of protein. Those belonging to a younger generation may not see the need to stay educated about the needs of our aging population. It becomes a little easier when, instead of looking at elderly people as a whole, we begin to put a face to them. We are talking about your Grandmother and Grandfather, favorite uncle or aunt, aging family friends and all those that play such an important role in our lives.

So, what do we all need to know?

·        Loss of appetite- Illness, chronic medical conditions, and depression can all be reasons that it seems older folks don’t eat very much. Why does this matter? Smaller amounts of food being taken in can be a cause of protein deficiency. If the amounts of calories that are taken in are smaller, a greater amount will need to be from protein rich resources.

·        Protein Energy Malnutrition (PEM) - this is a condition that is marked by an inadequate amount of protein and calories in a person’s diet, leaving the body without the minimal required nutrition to function. This condition is often seen in the elderly that live in assisted living or nursing homes, but can also be seen in children that are not getting good nutrition at home; up to 48% of hospital patients have this issue.

·        When we age our muscle mass naturally declines and our total body fat goes up. Keeping a nutritionally balanced diet becomes more of a challenge when older people begin to lose their sense of taste and smell and some foods can seem less appetizing. Also, keep in mind that many protein rich foods can be hard to eat with tooth loss.

We all need protein. Protein provides the building blocks that muscles use, helps immune and brain function, and provide the energy we need to move about in our daily lives. As we age a balanced diet, with plenty of protein, will help to keep our brains and bodies limber; reminding those in our lives that are of advanced age of the importance of protein is essential.

References:

“Nutrition and Aging”- Colorado State University http://www.ext.colostate.edu/pubs/foodnut/09322.html

“Protein Deficiency in the Elderly”- Livestrong.com http://www.livestrong.com/article/10051-need-protein-deficiency-elderly/

Protein and Your Heart - HDL vs. LDL

Did you know that there are 2 types of Protein? One that is "good" for your health (hdl cholesterol) and another that creates heart disease and clogs your arteries known as "bad protein" (ldl cholesterol)? Bill Clinton and many others in America are realizing the extreme health hazards associated with "bad protein" and as a result are changing their diets. These diets are practically vegan with heart doctors recommending legumes, beans, and small amounts of fish as a main source of protein. The newfound solutions to high-cholesterol diets just so happen to promote sustainability. Alternative food sources have become increasingly popular due to these efforts. Growing numbers of adults between the ages of 35-90 are becoming more concerned with their protein source. 

Cardiologists are increasing their efforts to address the average American diet by recommending check-ups and solutions bi-annually to patients. Medical doctors are offering check-ups for patients that have reached the age of 30 and advertising that appointments are fully covered by all major medical insurance cards. 

Attached below is a CHOLESTEROL IQ Interactive quiz that will introduce you to the increasing problem of cardiovascular disease and alternative/sustainable diets that can help.

http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Cholesterol-IQ-Quiz_UCM_305563_Article.jsp#.TxuHCxybW2k

CITATION/URL: American Heart Association. 2012. http://www.heart.org/HEARTORG/Conditions/Cholesterol/ AboutCholesterol/Good-vs-Bad-Cholesterol_UCM_305561_Article.jsp#.Txt-ohybW2k.

What is Protein and how much of it do we really need?

What is Protein and how much of it do we really need?

• Protein is the principal primary building blocks for every cell in the human body; it is an essential part of one’s daily dietary requirements.
• You may be asking yourself: where do I get protein, and are all types good? 
• These are good questions and ones that we can answer quite simply.
• There are two basic types of proteins: Complete Proteins & Incomplete Proteins.

Complete Proteins: are comprised of all the essential amino acids a human body needs. Examples include: meat, dairy products, and poultry.

Incomplete Proteins: contain many of the same elements of complete proteins, but are devoid of all of the same amino acids. Therefore, you cannot meet all of your daily protein requirements from these sources as they do not contain all the essential amino acids. Examples of incomplete proteins include: whole grains, and plant sources.

Are all Proteins created equal?

• I’m glad you asked, the short answer is no.      
• Caged chickens, for example, do not contain the same amount of protein as “roam free” chickens. This affects their ability to harbor the same levels of complete proteins. 
• Also, fruit, vegetables, and whole grains that are shipped to distant geographic regions go through rigorous processes to ensure longevity. Many of these treatments wash away the nutrients and render these foods almost null and void of needed proteins.

So how can I adopt a healthy diet?

• There are several ways you can do this.        
• One is to implement a healthy balance.
•  A “Zone Diet” recommends the 40-30-30 rule.
• Zone Diet states: 40% of daily calories should come from carbohydrates. 30% should come from protein (both complete and incomplete), and 30% of calories should come from fats.

Maintain a healthy balance and know your foods.

• One of the best ways to maintain a healthy balance and truly know your food is to know where it comes from.   
• By local! This not only helps your local economy, but it also allows you to know where your food is coming from and allows for inquiries. For instance, are these eggs from “roam free” chickens, and are these vegetables free of nutrient sapping chemicals?
• Farmers markets are an excellent source of information. You can talk to the farmers and ask the questions pertinent for your dietary goals.
• As always, education is the key to longevity.
• You can help yourself, help your community, and teach sustainability to your family and friends if you follow these simple rules.

References

"The Truth About Protein | Jigsaw Health." Magnesium Supplements | Jigsaw Health. Web. 19 Jan. 2012. <http://www.jigsawhealth.com/resources/protein-diet>.

Misconceptions about Protein: Choose Smart, Choose Natural

Misconceptions about Protein: Choose Smart, Choose Natural

Protein supplements are becoming the norm in this day and age. All you have to do is take a quick stroll through a local GNC to see what I mean. The choices are just as varied as their claims. Slogans like: “build muscle fast” and “better than eggs” markets the differentiating brands to the masses. The logic is obvious: however, the science does not back up these claims.

Did you know?

•  According to the US National Library of Medicine and the National Institute of Health:“To date, no studies have shown an advantage of ingesting protein supplements over natural, protein-containing foods; therefore, dietary sources of protein may be just as effective as protein supplemental sources in the regulation of muscle protein synthesis.”
•  Supplement companies spend millions each year marketing their products and pushing “protein guilt.” 99% of their claims are false.
•  Some studies have indicated a correlation between Kidney Failure and the ingestion of these products (including one of the most popular supplements – whey).
•  Supplements are expensive and largely ineffective.
• The cons “out whey” the pros regarding supplements.
• Many, if not most body building athletes acquire their protein from natural sources. This includes: complete and incomplete proteins. 
• A varied diet of natural foods will allow you to gain the best nutritional results.
• Misconceptions about protein are “costly” to your pocketbook and your health.

References

Duellman, M. C., J. M. Lukaszuk, A. D. Prawitz, and J. P. Brandenburg. "Protein Supplement Users among High School Athletes Have Misconceptions about Effectiveness." PUBMED.gov. 22 July 2008. Web. 25 Jan. 2012. <http://www.ncbi.nlm.nih.gov/pubmed/18545198>.

Easy Solutions for More Protein

In a schedule and have a hard time eating the amounts of protein that is required? There are alternative sources in order to help get the protein needed into your diet. From yogurt, granola bars, cereal, and protein drinks there are simple things that can be added to a diet to help get the protein that is needed.

Yogurt:

                If eating yogurt is something you do on a regular basis there is a simple way to eat more protein by just switching brands. Here is a breakdown of some different yogurts and their protein content:

·         Activia – 4g

·         Yoplait – 5g

·         Dannon all Natural – 7g

·         Oikos Greek Yogurt – 12g

·         Chobani Greek Yogurt – 14g

Granola Bars:

                Granola bars are easy to eat in the morning, on break at work, on the way to a sporting event, or as a snack. With the choice in granola bars as well it can be easy to get more protein from different brands.

·         Quaker Chewy Granola bars – 1g

·         Nature Valley – 4g

·         Kashi Chewy Granola Bars – 4g

·         Cliff Bar – 9g

·         Balance Bar – 14g

·         Cliff Bar Builder – 20g

Cereal:

                Cereal is a common breakfast time meal from kids to parents. It’s quick and easy to make, and when in a hurry a good choice. There are also smarter choices in cereal that can help you get more protein.

·         Captain Crunch – 1g

·         Froot Loops – 1g

·         Special K – 2g

·         Cheerios – 3g

·         Raisin Bran – 5g

·         Go Lean – 9g

Protein Drinks:

                Protein drinks might not be everyone’s choice, but there are different choices that can help. Whether it is used for, a breakfast meal or a snack on the go, it can be an easy way to get more protein.

·         Carnation Instant Breakfast – 5g

·         Slim Fast Shakes – 10g

·         Special K Protein Drinks – 10g

·         Gatorade G Series Protein – 16g

·         Whey Protein Powder – 25g

If protein is hard to come by in your diet there can be easy solutions to get the amount needed. Whether that means switching up the breakfast cereals, yogurt, granola bars, or protein drinks there are products out there that have been made with more protein so it is easier to put into a diet. 

Protica Inc. Rebrands Protein

Protein comes in many shapes and sizes, but up until now most people thought of it as a nutrient provided by animal product or soy. Thanks to Protica Inc., though, people can now experience protein in jelly form. The company's "Protein Gem" product boasts twenty five grams of protein (as much as two chicken eggs) in the form of multiple fruit flavors. It's intended to be a replacement for sugary snacks commonly eaten by working people who don't have the time for a full meal.

Keep in mind, though: there are many sources of protein, and many offer benefits that won't be satisifed by Protica's products. A quick look at the labels of these treats will show that despite their high protein content, they provide absolutely zero vitamins and few other nutrients.

Protein Gem isn't necessarily unhealthy, any more than vitamin supplements are -- but it's no substitute for full meals including animal, dairy, or even bean protein. The nutrients that accompany natural protein sources are just as important as the protein itself.