Lemon Herb Tofu

February 5, 2010

Never tried tofu before?…here’s a nice recipie  to try, when incorporating this protein packed healthy food choice into your diet.

1/2 fresh squeezed lemon

2 tbsp tamari (or barley miso)

1 tbsp sesame oil

1 1/2 tsp oregano

1 tsp thyme

1/2 tsp basil

1 tsp savory

1/2 tsp honey

1/2 pkg of tofu cut into strips, and pressed dry on paper towel (to remove moisture)

Mix all ingredients, and let tofu marinate in the mixture for 1/2 day or overnight.  (Can be used straight away too)

Bake all together 30 minutes in oven at 350 degrees, turning over half way through.  Remove from oven and let cool.  Tofu will have soaked up most of the marinade.  Serves 2 people.

<b>Health benefits of tofu and soy protein:</b>

Research on soy protein in recent years has shown that regular intake of soy protein can help lower total cholesterol levels by as much as 30%, lower LDL (bad cholesterol) levels by as much as 35-40%, lower triglyceride levels, reduce the tendency of platelets to form blood clots, and possibly even raise levels of HDL (good cholesterol).

Soy has also been shown to be helpful in alleviating the symptoms associated with menopause. Soy foods, like tofu, contain phytoestrogens, specifically the isoflavones, genisteinand diadzein. In a woman’s body, these compounds can dock at estrogen receptors and act like very, very weak estrogens. During perimenopause, when a woman’s estrogen fluctuates, rising to very high levels and then dropping below normal, soy’s phytoestrogens can help her maintain balance, blocking out estrogen when levels rise excessively high, plus filling in for estrogen when levels are low. When women’s production of natural estrogen drops at menopause, soy’s isoflavones may provide just enough estrogenic activity to prevent or reduce uncomfortable symptoms, like hot flashes. The results of intervention trials suggest that soy isoflavones may also promote the resorption of bone and therefore inhibit postmenopausal osteoporosis.

Tofu is a very good source of iron, providing 33.8% of the DV for this important mineral in 4 ounces. Iron is primarily used as part of hemoglobin, a molecule essential to energy production since it is responsible for transporting and releasing oxygen throughout the body. But hemoglobin synthesis also relies on copper. Without copper, iron cannot be properly utilized in red blood cells. Fortunately, both minerals are supplied in tofu, which also contain 11.0% of the daily value for copper.
Tofu provides 14.4% of the daily value for omega-3 fatty acids  in just 4 ounces. Omega-3 fats have been the subject of intensive study by researchers. Omega-3s help prevent erratic heart rhythms, make blood less likely to clot inside arteries (which is the ultimate cause of most heart attacks), and improve the ratio of good HDL to bad LDL cholesterol. And finally, by reducing inflammation, these essential fats play a role in preventing cholesterol from clogging arteries.



2 Responses to “Lemon Herb Tofu”

  1. Auliandri Says:

    wow..awesome!! I found very helpful articels in here.
    Thanks for the sharing and keep posting. 😀

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