How to Cook Tofu Like a Pro

When uncooked, tofu resembles a pure white, squishy blob. For those who have never had or cooked tofu, it can be quite intimidating to prepare. If you choose not to follow a recipe, you may very well end up with a clump of flavorless, gooey tofu. How do restaurants create well-crafted, crispy tofu strips that abound with flavor?

To begin, let’s look at what tofu is and its purpose in food dishes.

Tofu is made from curdling soy milk with a coagulent. The resulting substance has a soft cheese-like texture with a very bland flavor. The bland flavor helps tofu absorb the flavors or other foods or spices, making it a very versatile food. There are three common types of tofu: firm, soft and silken. Firm tofu is a dense variety that is often used in stir fries, or it is grilled because it maintains its shape better than other types of tofu. Soft and silken varieties work better in blended recipes such as smoothies or vegetarian lasagna.

Tofu makes an excellent substitute for meat products. It is high in protein, B vitamins and calcium. It can be prepared in several different ways – a popular method is to marinate the tofu before frying or baking. Frying or sautéing the tofu in a stir fry will result in a firm piece of tofu that does not crumble or taste like a bland squishy block.

Dry Frying and Marinating Tofu

To create a firm, flavorful slice of tofu, start by cutting it into one-inch thick strips and gently press each slice between two cloth napkins. Press down firmly enough to release some water from the tofu, but do not squish it or let it crumble.

Next, you will want to take even more water out of the tofu by dry frying it on a stove pan without oil. Keep the temperature on low and watch carefully to prevent the tofu from burning. Flip the pieces frequently and press down on them with a spatula to release the moisture. When both sides are a light golden color remove them from the heat.

Now that your tofu is dry, it will be more receptive to picking up the flavors from a marinade. Marinate your tofu for at least 30 minutes in your own spice blend or try this zesty herb marinade.

Once the tofu has marinated, you may use it in a stir fry with vegetables, olive oil and desired spices.

Blending Tofu

If you have a recipe that calls for blending tofu, purchase the silken or soft tofu varieties. Do not marinate or dry fry tofu for blending purposes. Tofu works well to add a creamy texture to blended recipes. You may choose to blend with a blender or a food processor.

Here are a few recipes that call for blended tofu:

Pumpkin Cheesecake

Banana Pie

Chocolate Raspberry Smoothie

Morning Glory Muffins

Baking Tofu

To avoid frying, tofu may also be baked. To bake tofu, dry it out manually with a cloth and place the strips in a marinade for a few hours. After they have been marinated, spread the slices out on a lightly-oiled baking sheet and bake for an hour. Flip the tofu slices after thirty minutes. When you remove the tofu from the oven, it should appear golden brown.

Baked tofu may be added to salads, stir fries or eaten plain.

Feel the Benefits of Yoga

Yoga is a wellness science that originated thousands of years ago in India. The origin of yoga lies in the Vedas, commonly thought to be the earliest scriptures known to mankind. They date back to 2,500 BC. Back then, yoga was more than an exercise class or a series of poses, it was a culture and a way of life for millions of people. Yoga was developed as a means of strengthening and energizing one’s physical as well as mental and spiritual state of well-being.

Medical sciences are now beginning to recognize yoga and meditation as ways to prevent and treat certain health ailments.

According to an article published by Harvard Medical School, yoga may reduce an individual’s perceived stress and anxiety levels by regulating the body’s stress response systems. This physiological reaction can be effective in reducing heart rate, lowering blood pressure and soothing respiration activity. The article also states yoga helps increase heart rate variability. Heart rate variability can have an impact on how well the body responds to stress. The body’s relaxation response is also activated through deep breathing often emphasized in yoga.

In a German study, 24 women who described themselves as “emotionally distressed” were split into two groups. One group was advised to maintain their normal schedule. The second group was asked to attend two yoga classes a week for three months. After three months, women in the yoga group reported lower depression and anxiety scores. The yoga group participants’ depression scores improved by 50%, anxiety scores by 30% and well-being scores by 65%.

Yoga, especially vigorous varieties, build muscle strength and improve flexibility. Standing yoga poses that require you to hold the position for a period of time build lower body strength. Many other poses such as the Downward Dog and Plank build upper body strength. Flexibility can be increased at any age. Yoga practitioners see an increased range of motion from flexibility. Good flexibility and strength help improve posture. The deep abdominal strength that is engaged during poses will also have a positive effect on posture.

Other physical benefits often cited by yoga participants include an increase in energy levels, normalization of gastrointestinal functions, sleep improvements and improved athletic performance.

Athletes who practice yoga have a reduced risk of injury because of their level of flexibility and increased range of motion.

Many of the benefits of yoga are hard to quantify with scientific evidence. Among them is an increased sense of spiritual awareness. Some practitioners see yoga as a lifestyle beyond the yoga studio. They may practice healthy, clean eating habits or strive for a peaceful existence by helping others and having a sense of respect for all life.

To see the benefits for yourself, acquire the proper yoga equipment and find a yoga class or event in your area!

Chemicals in Your Fabric Softeners

Many of us get into the habit of eating organic foods, drinking purified water and even showering with a water filter to avoid chemicals that could come into contact with skin. However, as committed to organic as you may be, it can be easy to forget to examine the clothes you wear and the products that are used to wash them. We wear clothing all day long, and the chemicals present on clothes can access our system directly through the pores on our skin.

One prime toxin offender is fabric softener. Both liquid fabric softeners and dryer sheets contain harmful chemicals that can get onto your skin. Dryer sheets are essentially sprayed with chemicals that are released when the sheet is heated up in a dryer. The released chemicals end up in the air (especially the air coming out of the vent) and on your clothes. Your clothes, of course, touch your skin, to which the chemicals are then transferred. Liquid fabric softeners have a similar effect, and they also end up getting washed away into natural water reserves and harming the environment.

The following list states the chemicals often found in fabric softeners as well as disorders that have been linked to each chemical, this information is based on a Care2.com article entitled “8 Toxins Lurking in your Fabric Softener“:

One healthy and eco-friendly alternative is to switch to clothes made from natural, organic fabrics. The purpose of dryer sheets is often to reduce static cling. Natural fabrics do not develop static cling as much as other fabrics do. With organic sheets or clothing, you may not need to use a fabric softener at all.

To wash your non-organic clothing, use organic laundry detergents and fabric softeners from companies such as Seventh Generation. These cleaning products are sourced from vegetable ingredients and do not contain the harmful chemicals conventional brands do.

A homemade option is to add baking soda or vinegar to your wash load to soften clothes.

While it is impossible to avoid all contact with toxic chemicals in our environment, changing your fabric softener is an easy way to cut back on a significant amount of chemicals that are released into the air and your clothes.

Stay Healthy During the Holiday Season

Although it may feel like you put on five pounds during the holiday season, most Americans average about a one pound weight gain. However, many studies indicate that this one pound is not always lost throughout the year and can accumulate into a more significant weight increase.

It may be unrealistic to plan for a stress-free holiday where you remain firmly planted at the vegetable platter during all holiday celebrations. Realistically, you will be stressed at times, eat more than you usually do and occasionally even throw off your sleep schedule with holiday travel and hosting duties. However, while some holiday-season indulgences are inevitable, there are plenty of ways you can make an effort to stay healthy throughout this period.

Avoid Overeating
It’s no secret that the holidays are prime time for overeating. Holiday parties often offer an excuse to graze on food for hours while baking cookies and other sweets never seem to help the waistline either. To avoid overeating, always stay mindful of how much you are eating and how healthy the food you are eating actually is. Eat small portions, eat slowly and enjoy your company rather than focusing on the food.

Exercise
Find time for exercise. With holiday errands, food preparation duties and holiday shopping to organize, exercise often gets bumped to the end of the “to do” list. Schedule in daily workouts and stick to your exercise schedule as if it was as important as a work appointment. If you still can’t find a 45 to 60 minute block of time for a session, perform small workouts throughout the day by walking up stairs during lunch or doing squats in the evening.

Plan Ahead
Escape the stress of last minute holiday shopping by planning ahead or ordering items online.

Don’t Skip Meals
Often people get the idea that if they go most of the day without food, they can consume their daily calorie allowance at night. What this strategy actually does, however, is slow down your metabolism and cause your body to store calories because it enters into “starvation” mode. Consume small meals throughout the day to keep your metabolism high.

Get Adequate Sleep
During the holidays, sleep routines can get disrupted because of holiday travel, late night parties and duties involved with hosting guests at your home. Try to stick to your regular sleep pattern. If you are used to getting six hours of sleep a night, aim for this number during the holidays as well. If you normally function on ten hours of sleep, get ten hours every night.

Wash Your Hands
Germs spread easily at large holiday functions, in airports and on airplanes. Avoid winter colds and the flu by frequently washing your hands, especially before eating.

Create a Budget
Financial stress can take a toll on your health during the holidays. Presents, holiday parties and events can be expensive. Prior to holiday shopping, create a budget. You don’t have to be a scrooge or skip out on presents for family and friends. It does mean you should be aware of your financial situation and spend within your means so you are not left eating Ramen noodle cups the rest of the year to pay off your credit card bills.

10 Reasons to Pass on the Turkey This Thanksgiving

This year many people will be celebrating a meat-free Thanksgiving due to environmental, ethical and health reasons. Even the New York Times has caught on to the trend. The New York Times’s Well Blog posts a new vegan or vegetarian Thanksgiving recipe for every day of November. With their recipes, indulging in a vegetarian Thanksgiving meal can be guilt free and delicious.

Here are ten reasons to celebrate Thanksgiving without a turkey.

1. Turkeys are gentle and intelligent creatures. According to individuals at Farm Sanctuary, turkeys form strong social connections with other animals, have heads that change color depending upon their mood and communicate through more than 20 unique vocalizations.

2. Every year, more than 46 million turkeys are killed for the Thanksgiving holiday alone. Turkeys are not protected under the Humane Slaughter Act or the Animal Welfare Act.

3. One of the most significant environmental problems facing the world today is climate change, and livestock farming is a major player. Livestock farming accounts for 18% of CO2 greenhouse gas emissions and 64% of anthropogenic ammonia emissions. According to the United Nations, livestock farming generates more greenhouse gases than all forms of transportation combined.

4. The livestock sector accounts for over 8% of the world’s human water use, according a report published by the United Nations Food and Agriculture Organization. Most of this water is used to water crops that will be fed to livestock.

5. More than 10 billion pounds of manure are generated from turkey farms in the United States each year.

6. “Turkeys remember your face and they will sit closer to you with each day you revisit. Come back day after day and, before long, a few birds will pick you out as their favorite and they will come running up to you whenever you arrive. It’s definitely a matter of the birds choosing you rather than of you choosing the birds. Different birds choose different people,” states Erik Marcus of Vegan.com.

7. Turkey farm investigations portray a sad account of life inside turkey farms.

8. Consuming animal products is an inefficient use of resources. According to the World Watch Institute: “The grain is used more efficiently when consumed by humans; continued growth in meat output is dependent on feeding grain to animals, creating competition for grain between affluent meat eaters and the world’s poor.”

9.Turkey meat is high in cholesterol and saturated fats, which have been associated with a higher risk of developing heart disease, stroke, cancer, diabetes and other chronic diseases.

10. There is an abundance of tasty vegan dishes that can be served in place of a turkey. For entrees, you may choose to prepare a vegan autumn harvest casserole, Tofurkey, tempeh and wild mushroom fricassee, eggplants in sauce or a tofu turkey with stuffing.

Ten Foods You Should Be Eating

Marketing agencies tend to go overboard with the word “superfood”. While “superfoods” like acai and goji berries are beneficial for your health, you do not have to spend $15 on a 6oz bag of goji berries or $25 on a bottle of acai juice to receive antioxidants and powerful health properties from food. Here are ten inexpensive healthy foods that can easily be found in most supermarkets.

Sweet potatoes
One cup of cooked sweet potatoes with skin intact contains 769% of the recommended daily value of vitamin A. It also contains 65% vitamin C, 50% manganese, 29% vitamin B6 and 27% potassium. Smaller amounts of the vitamins E, K, thiamine, riboflavin, niacin, folate and pantothenic acid are found in sweet potatoes. Minerals found in sweet potatoes include calcium, iron, phosphorous, sodium, zinc, copper, manganese and selenium. Sweet potatoes are fat free and contain 7 grams of fiber.

Dark green leafy vegetables
Green leafy vegetables such as kale, bok choy and spinach are packed with nutrients. They contain calcium, iron, folate, potassium, magnesium, lutein, fiber, and vitamins C, A and K. Enjoy greens in a salad with an olive oil vinaigrette dressing, lightly steamed or in a blended fruit smoothie.

Broccoli
Raw broccoli contains more than your recommended daily value of vitamins C and K. It is very low in calories, with just 31 calories per cup. To obtain the most nutrition, eat broccoli raw or lightly steamed.

Sprouts
There are several varieties of sprouts, including alfalfa, clover, buckwheat, garbanzo, lentil, mung bean and radish. Sprouts pack in protein, vitamin C, iron, folate, manganese, phosphorous and copper as well as smaller amounts of other vitamins and minerals. Sprouts can be very inexpensive when purchased in bulk as a seed and sprouted in your own kitchen. The sprouts only take a few days to mature.

Blueberries
Blueberries have a very high antioxidant capacity. They are rich in anthocyanin (an antioxidant), vitamin C, B complex, vitamin E, vitamin A, copper, selenium, zinc and iron. Some studies state that blueberries have the highest antioxidant rating of any fruit and they also fight free radicals that can affect disease and age the body. A recent study at the University of Michigan Cardiovascular Center suggests blueberries may help reduce belly fat and lower cardiovascular disease and metabolic syndrome risk.

Kiwi
One kiwi, in just 45 calories, contains all the vitamin C you need in a day.

Flaxseeds
Flaxseeds are high in omega-3 fatty acids. Omega-3 is very beneficial to heart health and cholesterol levels in your body. Flaxseeds also contain lignans, anti-cancer compounds and fiber that enhances digestion. Throw ground flaxseeds in a smoothie or sprinkle them on a salad.

Beans
Beans are a healthy, cholesterol-free source of protein. One cup of great northern beans contains 15 grams of protein, 46% of the daily recommended amount of manganese, 45% folate, 29% phosphorus, 22% copper, 22% magnesium, 21% iron, 20% potassium and 19% thiamine, in addition to smaller amounts of other vitamins and minerals. Beans have also been known to raise good HDL cholesterol levels.

Cherries
Cherries are full of anti-inflammatory properties, and they are high in antioxidants that help the body fight off free radicals.

Raw cacao powder
Although you may have to make a special trip to Whole Foods or buy raw cacao powder online, it is still a substance worth looking into. Raw cacao powder is made from cocoa beans, but it is cocoa before it has been heavily processed and had sugar added to it to form chocolate. Raw cacao powder is rich in antioxidants and flavonoids. It also contains 42% of the recommended daily value of magnesium and 22% of iron.

Benefits of Wheatgrass Juice

At juice bars across the country health enthusiasts line up to order little shots of a vibrant, green liquid known as wheatgrass. Wheatgrass juice was introduced as a health and healing juice in the 1950s by Dr Ann Wigmore. When Dr Wigmore discovered she had colon cancer at the age of 50, she began a diet of raw greens and blended, sprouted seeds. After one year she was cancer free and began studying the nutritional properties of grasses, eventually focusing primarily on wheatgrass. Dr Wigmore believed that most of the degeneration and illness humans suffer from is caused by a lack of vitality and life force in the food we eat. Dr Wigmore advocated for a diet of raw fruits, vegetables, sprouts and green juices.

Many health experts – including Dr Young, author of The pH Miracle – emphasize the fact that wheatgrass juice is composed of approximately 70% chlorophyll. The chemical structure of chlorophyll is almost identical to the structure of hemoglobin. The only difference is that chlorophyll contains magnesium whereas hemoglobin contains iron. Because of the similar chemical structures, the human body is able to transform chlorophyll into hemoglobin. This increases red blood cell count, and the blood’s capacity to deliver oxygen to cells throughout the body.

Individuals interested in holistic health agree with Dr Wigmore’s research into the benefits of wheatgrass, and many claim wheatgrass juice also contains the following benefits:

- Improves digestion
- Helps cleanse the liver
- Enriches the blood
- Fights tumors
- Lowers blood pressure
- Improves skin problems
- Prevents hair from graying
- Protects from carcinogens
- Boosts the immune system
- Neutralizes toxins in the body
- Removes heavy metals from the body
- Helps all types of blood disorders.

Wheatgrass juice is also a good source of chlorophyll, enzymes, amino acids, B vitamins, vitamin A, vitamin C, vitamin E, calcium, iron, magnesium, potassium, phosphorous, sodium sulfur, zinc, cobalt and protein. Vitamins B, C, E and carotene are strong antioxidants that eliminate free radicals. The juice contains 90 minerals, many of which have a strong alkaline effect on the body.

While health clubs can charge anywhere from $1 to $5 for a shot of wheatgrass juice, you may also choose to grow and juice it yourself at home from as little as $1 a week. To cultivate your own, you will need a wheatgrass juicer, seeds, soil and a tray to grow the grass in. The seeds will need to be soaked and sprouted in a jar before being placed in the soil. Your fresh wheatgrass will be ready for juicing in just seven to 12 days. From there, cut the grass with clean kitchen scissors or a knife, run through the juicer and throw back a shot!

The Benefits of Organic Cosmetics

Your skin is the largest organ in your body. It protects you every day. Many people fail to think twice about the substances and chemicals they are putting on their skin through lotions and makeup. However, if you care about the products you take into your body through eating, you should also pay attention to what you are bringing into your body through your skin.

The substances you put on your skin can easily be absorbed into the bloodstream. Imagine putting chemicals, preservatives and emulsifiers on your skin every day as part of your daily routine. Then, imagine the impact it must have on your body if you do this for 30, 40 or even 50 years of your life.

Today as more and more people become increasingly cautious about their health, they are also re-examining the ingredients in their cosmetic and personal health products. Many non-organic makeup products contain harsh ingredients such as DEA, cyclomethicone, ammonium lauryl sulfate, nitrosamines, dioxane, isopropyl alcohol and polyethylene glycol, aluminium and formaldehydes. Natural health advocates claim the FDA very loosely regulates the ingredients that companies are allowed to put in makeup and personal care products.

Here are five harmful ingredients commonly found in cosmetics and their effects on the body:

1. Formaldehyde
This substance is found in a variety of beauty products. Formaldehyde can irritate your skin, cause asthma and possibly contribute to the development of cancer.

2. Parabens
Parabens have been linked to breast cancer in several studies. They are present in cosmetics in various forms, such as propylparaben, ethylparaben, methylparaben and butylparaben.

3. Sodium Lauryl Sulfate
Sodium lauryl sulfate is found in soaps and shampoos. Some health advocates claim SLS can enter the heart, brain or liver through the skin and accumulate in these organs.

4. Fragrance
The danger with the term fragrance is that companies are able to hide a variety of different chemicals under this labeling term.

5. Toluene
Toluene is found in nail polish and hair dye. Toluene can be toxic to the nervous system.

As individuals learn more about these ingredients, they turn to organic cosmetics.

Organic cosmetics are cosmetic products that contain 100% natural ingredients.

 Organic cosmetics are frequently produced from fruits, vegetables, roots, botanical extracts, waxes and natural oils. They can be found in some mainstream department stores as well as at local health stores.

When choosing cosmetics, aim to choose products with simple ingredients lists containing natural ingredients, which you can pronounce. Choose organic brands to avoid harmful chemicals or embrace your natural beauty and don’t wear any makeup.

Shake That Thought, Give Yoga A Shot

We’ve heard it from every angle and we’ve read it on the cover of every magazine, the benefits of yoga and the myths of yoga. If you are a beginner or maybe a little bit skeptical of yoga, we can clear some common misconceptions up for you!

There seems to be a popular misconception that you have to be flexible to do yoga. Sure, yoga has a lot to do with flexibility but that doesn’t mean you should shy away from trying it even if you don’t consider yourself flexible. If you are a beginner, you should start in a beginner’s class, that way you can ease your body into the idea of performing the new yoga moves. Yoga is an individual practice, not a team sport, so your level may be different than that of your friends, remember this is okay! Flexibility from yoga comes with time. You have to begin somewhere so just be patient and consistent and you might surprise yourself at how quickly you will see and feel the results. Some gravitate towards yoga because it is assumed as the new found religion, while others steer clear from it because of any perceived religious affiliations. Either way, yoga should be looked at as a practice to calm the mind, body and soul. Yoga itself is not a religion. It should be looked at as a self meditating practice, to self reflect, to feel the silence of the body and most importantly, to breathe which many of us sometimes forget to do.

Another myth is that yoga is an expensive hobby. It can actually be one of the most inexpensive forms of exercise, if you want it to be! Whether you are in a yoga studio, a park or even in your own home, yoga is yoga. It shouldn’t matter where you are doing it, as long as you are doing it. Think about it, you may be spending 20-60 a month on a gym membership when you can practice yoga for free in your backyard! Not to mention all the energy you are saving by not using heavy powered machines as a part of your daily workout.Many assume that yoga will not give you a workout because it is not considered cardiovascular activity. However, it is a different type of work out, which still gets your heart rate dancing. It is also very good for your heart and lungs as you learn how to inhale and exhale properly.

So bottoms up to a healthy you in 2010. Now that the misconceptions have been cleared up you can be on your way to one of the most invigorating and relaxing workouts your body deserves!

The most important piece s of equipment you need for doing yoga are your body and your mind

- Rodney Yee

If you need any yoga equipment, we have a variety of great eco friendly yoga products! Check them out!

Feed Your Eco Featured September Recipe: Organic Roasted Tomato Sauce

I found this month’s Organic Recipe on a great site devoted to green living in our nation’s capitol:  City Renewed- The DC Area’s Most Comprehensive Green Resource Guide.  I encourage you to visit their site when you get a chance.  It is filled with informative articles with excellent tips and advice anyone can use to make their home and/or office a more eco-friendly environment.  This site is also terrific resource for DC residents to learn more about local events, educational opportunities, Farmers Markets, festivals, and more.

Here in the southeast, the hot summer days yield an abundance of delicious, juicy, ripe, red tomatoes for us to enjoy well into the month of September. The process of roasting the vegetables in this sauce really brings out the natural flavors.   Many of the ingredients can be grown in your own garden or can be purchased at your local farmers market.  Try making this over the weekend and let us know what you think!  Thank you to City Renewed for sharing this!!

Organic Roasted Tomato Sauce

Serves 4

Ingredients
4 or more medium organic tomatoes, cored and cut into quarters or eighths
3 tablespoons olive oil
2 small or one medium onion, cut into quarters or eighths
1 large red bell pepper, cut into large pieces
1 leek, cut in half lengthwise, washed and sliced
1 small head of garlic
1/4 cup basil, chopped just a little
2 ounces goat cheese (optional)
Black pepper

Instructions:

Preheat oven to 350 degrees. Spray large glass baking dish with nonstick spray. Put tomato pieces in dish, pour olive oil over tomatoes and stir. Bake for 30 to 50 minutes, stirring tomatoes every 20 minutes. Stir again then add onion, bell pepper and leek. Wrap garlic in foil and put on rack in oven. After about 30 minutes, when everything looks and smells delicious, remove baking dish and garlic from oven. Unwrap garlic, cut the top and squeeze the softened garlic into the tomato goodness. Add basil and black pepper, and mix well. Serve over chunky pasta. A dollop of goat cheese can be put on top for extra zing.

Photo Credit: helenkosings.wordpress.com

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