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Tofu Shifu

Tofu Stir-Fry with Quinoa, Broccoli, and Peanut Sauce Servings: 4 *Protein per serving:* approximately 25g *Ingredients:* For the quinoa: - 1 cup quinoa, rinsed and drained - 2 cups water or vegetable broth - Salt, to taste For the stir-fry : - 1 block extra-firm tofu, drained and cut into small cubes - 2 tablespoons olive oil - 1 onion, sliced - 2 cloves garlic, minced - 3 cups broccoli florets - 1 red bell pepper, sliced - 1 teaspoon grated ginger - 1 teaspoon soy sauce (or tamari) - Salt and pepper, to taste For the peanut sauce: - 1/2 cup creamy natural peanut butter - 1/4 cup soy sauce (or tamari) - 1/4 cup water - 2 tablespoons honey - 1 tablespoon grated ginger - 1/4 teaspoon red pepper flakes (optional) *Instructions:* 1. Cook quinoa according to package instructions. 2. In a blender or food processor, combine peanut sauce ingredients. Blend until smooth. 3. In a large skillet or wok, heat olive oil over medium-high. Add tofu and cook until golden, about 5 minutes per side. 4. ...
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Acne and Ache

  Is it time to explore the link between acne and fried food from a nutritional standpoint? It's always the time. Acne occurs when pores become clogged with dead skin cells, oil, and bacteria. Hormonal fluctuations, stress, and genetics play a role, but diet is also a significant contributor. Fried foods are typically high in Advanced Glycation End (AGE) products, which stimulate inflammation, leading to acne. They also contain omega-6 fatty acids, refined carbohydrates, and saturated and trans fats, all of which disrupt skin's natural barrier function. Consuming fried foods regularly can lead to inflammation, insulin resistance, oxidative stress, and gut dysbiosis, all of which contribute to acne. Don't worry, you don't have to give up crispy treats entirely! Opt for baked or grilled alternatives, healthier oils like avocado or olive oil, vegetable-based snacks like kale chips or sweet potato fries, and whole, nutrient-dense foods. Incorporate omega-3 rich foods like s...
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The Nutty Truth

As we navigate the complex world of nutrition, it's easy to get caught up in trendy superfoods and flashy supplements. But amidst all the hype, let's not forget about two humble heroes that have been a staple in traditional diets for centuries: nuts and dry fruits. These tiny powerhouses are packed with an impressive array of nutrients, from protein and healthy fats to fiber, antioxidants, and essential vitamins and minerals. Eating nuts and dry fruits regularly can have a significant impact on our overall health. They're a game-changer for heart health, helping to lower cholesterol, blood pressure, and the risk of cardiovascular disease. They're also incredibly satiating, making them a valuable tool for weight management. Plus, their rich antioxidant content supports brain health and cognitive function, while their fiber and healthy fats help regulate blood sugar levels. Some of the best dry fruits to incorporate into your diet include dates, apricots, prunes, raisins,...
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Cinnamon Loaf

 Cinnamon Loaf :  4 cups plain flour plus 1 tsp salti mxed in to it. 1/2 cup lightly warmed milk 1 sachet instant yeast (7gm) 3/4 cup caster sugar 5tbsp unsalted butter room temp 1/2 cup warm water 1 egg yolk 1 whole egg 1 teaspoon sugar FILLING Room temp unsalted butter Brown sugar Cinnamon powder DRIZZLE   Icing  Sugar  Milk METHOD   In a very small bowl, pour the warm water and sprinkle the yeast and 1tsp of sugar. Mix and leave untouched for about 5min until the yeast water starts foaming. In a separate large bowl, pour yeast mixture, eggs, 3/4 cup sugar and milk and whisk thoroughly. Then add 2 cups of plain flour and mix with a rubber spatula till very well combined. Add another cup of plain flour and mix well. Then slowly add one tbsp of butter at a time. Mixing the dough after each addition of butter until all butter has been properly incorporated. Add the final cup of flour. Mix for a minute with the spatula and then tip entire contents out on a cl...
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Aspartame is Killing Us, They Say. They Say False.

Aspartame, the artificial sweetener commonly used in low-calorie foods and beverages, has been at the center of a decades-long debate. Proponents claim it's a harmless alternative to sugar, while detractors insist it's a poison masquerading as a panacea. But what's the truth? Is aspartame killing us, or is it a safe and convenient option for health-conscious consumers?  Aspartame is primarily used in diet drinks, chewing gum, gelatin, ice cream, dairy products etc. as it is an artificial non-saccharide sweetener 200 times sweeter than sucrose.  Despite claims by health and fitness freaks, extensive research has found no conclusive evidence linking aspartame to: 1. *Cancer*: The National Toxicology Program (NTP) study (2013) and the European Food Safety Authority (EFSA) review (2013) concluded that aspartame does not increase cancer risk. 2. *Neurological effects*: Studies have failed to establish a causal link between aspartame and headaches, seizures, or neurological diso...
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Covid and Nutrition

Since the beginning of the pandemic in the early months of the last year, a lot of us have felt exhausted emotionally and physically. We have been confined to our homes and have felt quite a lot of worry for the health and wellbeing of ourselves and our loved ones. Food and Nutrition play a huge role in the strength of the immune system.   First and foremost, the people you should listen to are  people  from the Health Department and the World Health  Organization and the National Institutes  of Health. These are the people who are  going to give you the information that  you need to be safe or as safe as you  can be in your community.  Don't listen to actors,  politicians, your neighbor or  something you read in some crazy  headline. Make sure your information is  coming from a valid source and is verified.  The second thing is  eating foods with your hands.  I wouldn't recommend doing that a lot  cert...
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