Ready, Set, Scramble!

Scrambled tofu is a highly polarizing brunch entrée.

Many people -- including myself -- love the fluffy texture and savory tones, while others gag just reading those two words on a menu.

In my experience, though, most carnivores who think tofu is the creation of demonic forces with bland palates end up changing their perception of the soy-based food after a few bites of a well-made tofu scramble.

The one kink is that, as delicious as it is, its preparation involves the chopping and dicing of many vegetables.

As wonderful a brunch dish it is, I often find it hard to motivate myself to prepare it on a lazy Sunday morning.

Imagine, then, how pleased I was to stumble upon Fantastic World Foods' tofu scrambler seasoning.

All you need to do is buy a package of extra firm tofu (found at most supermarkets' produce section), crumble it in a bowl, add the seasoning, mix it all up, and then heat everything in a slightly oiled pan.

Best part of all? Each seasoning packet clocks in at 800 milligrams of sodium, meaning that even if shared by just two people (that's quite a bit of scramble!), you are only getting 400 milligrams a piece.

The ingredient list is also a pleasure to read. Barley flakes, dried vegetables, and a variety of spices are the main ingredients.

There is no "onion flavoring" or "celery flavoring," but actual onions and celery. Imagine that!

In total, a tofu scramble prepared this way and shared by two adds up to:

262 calories
1.3 grams saturated fat
400 milligrams sodium
4 grams fiber
21 grams protein

Accompany it with a slice of whole grain toast topped with a tablespoon of your nut butter of choice and you have a nutritious breakfast that is ready to be served before the coffee is done brewing.

Quick & Health(ier) Recipes: Vegan Peanut Butter Pie

Standard peanut butter pie recipes call for generous amounts of cream cheese and frozen whipped topping, resulting in rather decadent nutrition values.

You're usually looking at 455 calories, 8 grams of saturated fat (40% of a day's worth!) and 30 grams (almost 8 teaspoons) of added sugar per slice.

As much as I love a decadent dessert, wouldn't it be nice to savor a rich, silky slice of pie that doesn't pack quite a stomach blow?

Well, feast your eyes on the following recipe for a vegan peanut butter pie which cuts back on calories, sugar, and saturated fat -- but certainly not on taste.

Before anyone scrunches up their nose and declares it "gross," you should know that peanut butter pie lovers are shocked when I tell them the slice of pie they are raving about doesn't contain a single drop of cream cheese or Cool Whip!

VEGAN PEANUT BUTTER PIE
Yields: 1 pie (8 slices)

INGREDIENTS

1 16-ounce package of silken tofu
3/4 cup smooth, natural peanut butter
2 Tablespoons soymilk (unsweetened or plain is best)
1/2 cup sugar
1 Tablespoon vanilla extract

DIRECTIONS

Add ingredients to food processor and blend until smooth.

Scoop onto 9" pie shell (bonus points if it's oat-based or 100% whole wheat!) and refrigerate for at least 4 hours.

NUTRITION INFORMATION (per slice)

335 calories
2.5 grams saturated fat
12 grams sugar
11 grams protein

That's 120 less calories, two thirds less saturated fat, and half the sugar of a standard recipe.

Better yet -- the peanut butter is a great source of heart-healthy monounsaturated fats.

Enjoy!

In The News: Nutritional Sensationalism

“Tofu ‘may raise risk of dementia,” BBC’s headline cries out.

Well, read further and you discover that’s a bit of a stretch.

A recent study published in the journal Dementias and Geriatric Cognitive Disorders discovered that “high tofu consumption - at least once a day - was associated with worse memory, particularly among [men and women over the age of 68.]”

It’s worth pointing out that this study only had 719 participants, all of whom lived in the urban and rural regions of Java, Indonesia.

In other words, this isn’t the type of research study that pulls too much weight.

According to the research, “phytoestrogens - in high quantity - may actually heighten the risk of dementia” among adults over the age of 65.

More specifically, it is believed that “phytoestrogens tend to promote growth among cells, not necessarily a good thing in the ageing brain.”

Very well.

But then we get to this jewel:

“A third theory is that damage is caused not by the tofu, but by formaldehyde, which is sometimes used in Indonesia as a preservative.”

I have read the study, which specifically mentions that formaldehyde “can induce oxidative damage to fontal cortex and hippocampal tissue.”

Interestingly, damage to the the frontal cortex manifests as the classic Alzheimer’s action of performing an action repeatedly several times, as well as a deterioration in complex reasoning.

Hippocampal tissue, meanwhile, is damaged by Alzheimer’s disease.

I really dislike the way the media presents these studies because they leave out crucial details and often times unfairly demonize a food that doesn’t deserve such a horrid reputation.

Even the lead researcher Professor Eef Hogervorst raises the "Don't be too tough on tofu" flag.

“[She] stressed that there was no suggestion that eating tofu in moderation posed a problem.”

Lastly, the overwhelming majority of research of nutrition and dementia points to plant-based diets rich in phytonutrients and whole grains to be the most effective at reducing risk.

You Ask, I Answer: Soy

I have heard some forms of soy (i.e.: the fermented kinds) are more healthy than others.

I have also heard tofu is basically a processed product "cut" with the equivalent of plaster of Paris.

Soy and soy-based products are tooted by the supposed health conscious community as wonder foods, and i think people are often misinformed in regards to soy products being healthy.

For instance: those faux chicken patties. How can something so processed be healthy?

Wouldn’t a person be better off choosing an organic grain-fed chicken breast over something of this nature? likewise, organic soymilk [unsweetened of course] vs organic milk??

And what about soy estrogens???

-- Brooke Green
Brooklyn, NY

Thank you for bringing up the issue of “wonder foods.”

Although certain foods are more nutritious than others (quinoa surpasses white bread, for example,) I think it is dangerous to label anything as a “wonder food.”

Such a term inaccurately suggests such foods can be eaten in unlimited amounts.

Remember -- all calories, regardless of the source, add up.

Extra virgin olive oil certainly has its health benefits, but drowning a salad in 4 tablespoons of it adds 500 calories.

Anyhow, the key with soy -- like with any other food -- is to mainly consume it as minimally processed as possible.

This applies to other foods as well. Take potatoes as an example. It is obviously better to consume them baked and with their skin than out of a Pringles tube.

So, tempeh (fermented tofu) and edamame offer more nutrition than a processed soy product that could very well contain added sugars, excess sodium, and trans fat.

This can also be equated to whole grains.

Some people think a whole grain cookie is automatically healthier than a standard cookie. Not necessarily.

If the whole grain cookie has twice the calories, sugar, and trans fat of the standard cookie, the whole grain benefit is thwarted.

I consider the issue of faux chicken patties versus organic chicken breasts to be more about personal ethics than nutrition.

I think many people choosing faux meats do so out of a personal decision to not eat meat, rather than from a “what is less processed?" angle.

Keep in mind, though, that many times meat-based frozen products are nutritionally inferior to soy-based ones.

As far as tofu is concerned -- it is one thing to eat "tofu hot dogs" (which are highly processed and thereby high in sodium and chock full of preservatives,) but cubes of regular tofu (pictured, right) thrown into a vegetable stir fry is a great way for vegetarians to get protein, calcium, and Omega-3 fatty acids.

As for the soy-based estrogens, the only people who should be concerned are women living with breast cancer who consume four or more servings of soy on a daily basis.

Otherwise, there is absolutely no research showing that one or two daily servings of soy in a healthy individual poses any sort of health risk.

I don't recommend gobbling down oodles of soy every day because it contributes quite a bit of Omega 6 fatty acids to the diet (which in itself is not bad, but the typical US diet provides way too much of it and not enough Omega 3's -- nowhere near the ideal ratio.)

You Ask, I Answer: Osteoporosis

I am a 56 year old woman diagnosed with osteoporosis.

I would like to know the best way to incorporate calcium [in]to my diet.

-- Maria Barbosa
Argentina

Before I answer your specific question, let's briefly discuss the larger issue.

Osteoporosis -- a condition in which bone tissue deteriorates and bone density decreases, thereby weakening the skeletal system (see accompanying illustration) -- is especially prevalent among women.

In the United States alone, it is estimated that approximately 10 million adults currently live with osteoporosis, and an astounding 75 percent of them are women.

In case you are wondering about the difference between these two groups, a decline in estrogen at menopause is associated with decreased bone density.

Men, meanwhile, are protected by testosterone. Although testosterone levels decrease with age, they are still at a sufficient range to guard against the onset of osteoporosis.

Since osteoporosis is “symptom free” (you don’t feel weak, bloated, tired, or get headaches), it is completely feasible to develop it and be completely unaware of this for years.

To discuss how osteoporosis starts – and how to make the necessary changes once diagnosed with it – let’s go back to the beginning.

Our bones are a vast storage unit for a handful of minerals, especially calcium.

It’s important to have a strong reserve of calcium because we lose it on a daily basis.

All bodily excretions (sweat, urine, and feces) contain calcium, and our nails require it for production and growth.

Calcium is also needed for a variety of bodily functions (i.e.: forming blood clots).

Consume adequate amounts of this mineral every day and you easily replenish any losses.

If calcium intake is insufficient, that’s where the problem begins.

The body, desperate for calcium, doesn’t find any circulating in the blood and goes to the trusted storage unit for some.

In turn, bones are demineralized and broken down.

Imagine this happening on a daily basis for ten, twenty, even thirty years!

By the time you hit the fifty or sixty year-old mark, your bones are -- not surprisingly -- quite fragile and acutely demineralized.

Although many people automatically equate osteoporosis with calcium, there are other factors to keep in mind.

A crucial one is Vitamin D, which helps our bodies absorb calcium (this is why you often see calcium supplements also containing Vitamin D).

As I have explained before, Vitamin D is not found in many foods (the best source is actually the sun).

If you live in an area of the world that does not receive much sunlight for five or so months of the year, or if your dermatologist has strongly recommended you always use UV-proof skin lotions, you run the risk of being significantly deficient.

The solution? Reach for a daily supplement! Aim for 1,000 International Units a day.

Protein also plays a role in preventing osteoporosis.

Both sides of the spectrum – not getting enough or getting too much – are problematic.

A lack of protein in the diet will hinder the body’s ability to repair and rebuild bone tissue.

An excess, meanwhile, results in urine outputs with higher calcium levels than normal.

Phosphoric acid is also worth paying attention to. Found in regular and diet sodas, it disturbs the body’s calcium balance mechanism, often resulting in calcium being leeched from bones.

Sodium – a mineral the majority of people in the United States overconsume– also plays a role in osteoporosis.

High sodium intakes increase calcium losses through the urine (a result of the body attempting to keep various mineral levels proportional).

With all that in mind, how can you be proactive about lowering your risk of developing osteoporisis (and maintaing what bone mass you do have at the time you are diagnosed with it)?

From a nutritional standpoint, make sure you get sufficient amounts of calcium and Vitamin D and that you do not surpass maximum recommendations for sodium and protein.

Aim for 800 – 1,200 milligrams of calcium a day.

To answer your question, all dairy products are a great source, as are tofu, almonds, oats, and any fortified products.

Spinach, however, is one food that gets way too much credit.

Although it offers substantial amounts of various nutrients, don’t put it in your osteoporosis defense kit.

Spinach offers significant amounts of calcium, but also contains high levels of oxalate, a compound that binds to calcium and greatly reduces its absorbability in our gastrointestinal tract.

The good news is that oxalates only affect calcium absorption of the food they are in.

So, if you’re having a spinach and tofu stirfry, only the dark leafy green vegetable's calcium will be practically rendered useless.

Aside from nutrition, one of the best things you can do to minimize your risk of developing osteoporosis (and prevent further bone demineralization if you have already been diagnosed) is weight-bearing exercises.

This does not mean you need to necessarily start lifting heavy weights or buildmuscles. It’s really just about performing physical activity in which the muscles have to resist weight.

Remember, bone strengthens up when stressed. Hence, challenging it with weights on a regular basis helps to maintain -- and even increase -- its density.

As you can see, there are helpful steps you can take at any stage of the game. There is no reason to give in to osteoporosis.

Quick and Healthy Recipe: Tofu Scramble

Okay, I know what some of you are thinking. I ask, though, that you cast aside any tofu misconceptions and give this recipe a try.

If, upon tasting it, you decide it's not your thing, feel free to remove it from your cookbook.

I must say that even the staunchest of meat eaters have asked for seconds of this particular dinner dish that is super healthy and easy to make.

The following recipe serves two.

1 tablespoon extra virgin olive oil
4 garlic cloves, minced
1/4 cup onions (your pick), chopped
1/2 cup red peppers, finely chopped
1/2 green peppers, finely chopped
1 cup broccoli, blanched, finely chopped
1 package Sunergia tofu (pictured at right; recommended flavors: peanut ginger, Indian masala, and spicy thai), crumbled.
Salt, to taste
Pepper, to taste

Heat a tablespoon of olive oil in a medium sized pot over a medium-high flame.

Sautee the garlic and onion. Stir well until all pieces get even, slight golden, color.

Sautee the peppers and broccoli for three to four minutes, stirring frequently.

Add salt and pepper to taste. Stir for another minute.

Add the crumbled tofu. Raise the flame to high and cook for five minutes, stirring frequently.

That's it!

I recommend accompanying it with a half of brown rice or a Dr. Praeger's sweet potato pancake.

Tofu Scramble Nutrition Info (per serving):

325 calories
15.5 grams fat
2.1 grams saturated fat
0 grams trans fat
400 milligrams sodium
9.5 grams fiber
26.2 grams protein

A cup of brown rice adds 108 calories, 1 gram of fat, 1.8 grams of fiber, and 2.5 grams of protein.

A Dr. Praeger's sweet potato pancake contributes an additional 80 calories, 2 grams of fat, 140 milligrams of sodium, 3 grams of fiber, and 2 grams of protein.

Tasty Tofu (No, that is NOT a typo of "nasty").

I can already hear my omnivore readers dry heaving.

"Tasty tofu? Aren't those two words antonyms?"

As a vegetarian, I have heard tofu being slandered, cursed, teased, and shunned to the "I'd rather go hungry than eat (insert food here)" bin.

It's a shame, really. When tofu is prepared well (seasoned and paired with complementary flavors), it is a true pleasure to the palate.

Unfortunately, many people are exposed to it in its steamed, practically tasteless version in Asian soups and platters. If that was my first impression of tofu, I would also ditch it faster than a hygienically-challenged blind date who lives in their parent's basement.

I use the word "shame" purposefully. After all, tofu is a nutrition powerhouse: high in protein, a very good source of potassium and calcium, low in sodium, and a contributor of heart-healthy Omega-3 fatty acids.

Just when I thought tofu was the white-headed stepchild, I stumbled across a line of tofu products by More Than Tofu that warmed my soy-loving heart.

These blocks of tofu are already seasoned and available in a wide variety of flavors, from spinach-jalapeno to peanut-ginger and even Indian Masala.

I immediately looked at the nutrition label, fearing the extra flavors would drown a healthy food in excessive sugar and sodium.

I was pleasantly surprised!

One two-ounce serving provides 80 calories, an inoffensive 160 milligrams of sodium, less than one gram of sugar, a commendable nine grams of protein, a measly half a gram of saturated fat, and eight percent of our daily calcium needs!

Considering that a standard meal would comprise of two servings, this makes for quite a healthy, low-calorie component!

Best way to prepare it? Heat up a teaspoon of olive oil in a pan over a medium-high flame. Prior to placing the tofu in the pan, cut it into very tiny pieces.

Sautee the tofu for approximately five to seven minutes, until it acquires a golden brown color.

Serve it alongside a cup of whole wheat couscous, brown rice, or quinoa. You'll never look at tofu the same way again.

You Ask, I Answer: Tofu

What is the difference between soft and hard tofu?

-- Maria (last name unknown)
Location Unknown

Soft tofu (also known as silken tofu) contains more water than hard tofu.

From a culinary standpoint, this makes them significantly different in the texture department (silken tofu is great for smoothies, but terrible for a stirfry, while the reverse holds true for the hard version of this vegetarian staple).

The differences in water content also make for quite a difference in the nutrition department.

3 OUNCES OF SOFT TOFU VS. 3 OUNCES OF HARD TOFU

Calories: 55 (soft) vs. 134 (hard)

Fat: 3.3 grams (soft) vs. 9 grams (hard)

Saturated Fat: .5 grams (soft) vs. 1.35 (hard)

Calcium: 100 milligrams (soft) vs. 315 milligrams (hard)

Protein: 6 grams (soft) vs. 12 grams (hard)

As you may have noticed, a very small percentage of tofu's fats are saturated. A good portion of its fats are heart-healthy Omega-3's, the same ones found in fish!

As a reminder – the recommended daily intake of calcium is 1,000 milligrams, so hard tofu is a most excellent source.

You Ask, I Answer: Soy

I eat a good amount of soy every day. What is your opinion on the studies that claim soy is anything but healthy?

-- Gretchen Trimm
Greensborough, NC

The soy debate has been going on for a while, and it only appears to be intensifying.

Whereas many people appear to focus on whether soy is inherently good or bad, I think a more helpful way of looking at this issue is to consider how we are eating our soy.

For instance, let’s take potatoes. I could easily make the case that potatoes are unhealthy if I base my research on people who only eat them as French fries, chips, or mashed potatoes loaded with butter and bacon bits.

A similar thing is happening with soy.

The studies showing the benefits of including soy in one’s diet referred to nutritious variations of it, whether it’s tossing actual soybeans into a salad, eating tempeh, or having steamed or grilled tofu.

Unfortunately, once soy became popular in the United States, it was used to make soy chips, soy pretzels, and soy ice cream. In other words, soy became overshadowed by sodium, high fructose corn syrup, and a variety of food additives and unhealthy ingredients.

Remember that the closer your food is to nature, the higher its vitamin, mineral, and antioxidant component.

If someone's only source of soy is unhealthy foods (i.e.: McDonald's hamburgers and hamburger buns contain soy by-products), their nutrition status would clearly not benefit.

Just like a plain baked potato is a better source of fiber, vitamin C, and potassium than a potato-ish concoction in a can of Pringles, minimally processed versions of soy offer health benefits not found in a convenience snack made out of soydust.

I would not suggest anyone stop eating soy or consider it a harmful addition to their diet. If anything, products like edamame and tempeh are a great source of fiber, healthy fats, and protein.

However, I also think it is wrong to view soy -- or any other food -- as miraculous or healthy if consumed in extremely high amounts.