Our Healthy Must-Have of the Week: Tofu

There are very few foods that say "health food" as much as tofu (except, for maybe lettuce). Tofu is a good source of protein, which is more satiating than carbs or fat—a three-ounce portion contains 13 grams of protein, all for only 120 calories and 7 grams of fat. And if you buy tofu made with calcium sulfate, you'll also score 550 mg of calcium per three ounces. That's more than half your daily needs! Plus, tofu, as well as other whole soy foods, including soymilk, tempeh and edamame (as opposed to isolated soy protein or processed foods made with soy), might help lower cholesterol, increase bone density, and prevent certain cancers, according to current research.

The nutrient-packed pick is made from soybeans in a very similar process as cheese: Soybeans are pressed to produce a milk-like substance (soymilk), and then calcium sulfate (or sometimes nigari, a mineral obtained from sea water) is added, which makes the soymilk solidify into curds. The curds are then pressed into a block; the harder the curds are pressed, the more water is released. If the block retains most of the water, the result is a smooth tofu called "silken tofu." If more water is pressed out, the result is "firm" or "extra firm" tofu.

Not surprisingly, you'll usually find a block of tofu in my fridge. And I use it in a variety of ways. Although many people make stir-fry with tofu, I rarely use it this way. Here are my favorite tofu-inspired meals:

1. UN-egg salad. No hard-boiling and peeling required for this "egg" salad. Simply mash 3 ounces of firm tofu with a fork and then add all the usual egg salad ingredients to it. I usually use 1 tablespoon of light mayonnaise, 1 teaspoon each of yellow mustard and pickle relish, and ¼ cup each of chopped celery, and shredded carrots. Spread it on crackers, add it to a sandwich or wrap, or use it as a topping for a green salad.

2. Extra-creamy smoothie. Whip up a smoothie that tastes so creamy, you'd think it was made with ice cream! Just add a 3-ounce piece of silken tofu to your smoothie instead of (or in addition to) milk. The silken tofu imparts a wonderful creaminess to the smoothie.

3. Baked walnut-herb crusted tofu. Slice tofu into 3-ounce slices (a typical block of tofu will yield around four 3-ounce slices). Coat each slice with a mixture of 1 tablespoon of chopped walnuts and 1/4 teaspoon of a salt-free Italian herb seasoning (such as McCormick's "Perfect Pinch" blends). Bake coated tofu slices on a cookie sheet that has been sprayed with cooking spray for 20 minutes at 350 degrees. Flip tofu slices over, and bake for 15 minutes more. Serve with roasted veggies and a whole grain, such as quinoa, brown rice, or wheat berries, for a tasty, balanced meal. Bonus: Use leftover baked tofu in a wrap or sandwich the next day.

4. Tofu scramble. I love eggs, but sometimes I like a change of pace. Enter the tofu scramble. Dice firm or extra-firm tofu into 1-inch cubes. Then sauté tofu, chopped onion, tomato, and a pinch of turmeric in 2 teaspoons olive oil until the tofu is golden and the onions are tender, about 5 minutes. Serve with whole-grain toast and salsa (or ketchup), or wrap in a whole-wheat tortilla or Flatout Flatbread like a breakfast burrito.

Note: Soy products contain natural hormone-like compounds called phytoestrogens. If you have (or had) breast cancer, speak to your doctor before eating soy on a regular basis. Soy products can also affect the absorption of thyroid medication; if you're taking thyroid medication, check in with your doctor to make sure you're taking the right dose and that you're not eating soy products for a certain amount of time after taking the medication.

Our Healthy Must-Have of the Week: Hummus

If you could stock your fridge with just one condiment, what would it be? The choice is easy for me—hummus! Hummus is a creamy dip or spread made from chickpeas, tahini (a previous Must-Have) and olive oil. Each of these ingredients is healthful and delicious on their own, but when whipped up together, they combine forces to create a smooth, nutty flavored dip for veggies or whole-wheat pita, or a spread for sandwiches.

Several years ago, many people still hadn't heard of—let alone used–hummus. But now (lucky for us!), it's common in grocery stores across the country and can be found in various flavors, including garlic, roasted red pepper, hot pepper, and mixed spices.

In addition to being delicious, hummus is also good for you. It's made from chickpeas (a legume), so it has a good amount of fiber, including the soluble kind that can lower bad cholesterol levels and  reduce your body's blood sugar and insulin response. It also contains healthful fats from both the tahini and olive oil. A two-tablespoon serving of hummus has around 60 calories, 3 grams of fat, 6 grams of carbohydrates, 2 grams of protein, and 1 gram of fiber.

And to make it a true tripe-threat, this delicious and healthy snack is also really versatile. Here are a few ways I like to enjoy hummus:

• Mixed with tuna, salmon, or egg salad instead of mayo

• Combined in equal parts with nonfat plain yogurt to create a creamy salad dressing

• Served at barbecues as a topping for burgers and hotdogs

• Served as a dip for cucumber slices, grape tomatoes, or baby carrots for a mid-afternoon snack

• Used as a topping for an egg, cheese and tomato sandwich served on an English muffin for a flavorful breakfast

• Added to a baked potato instead of sour cream or butter

• Used as a spread for sandwiches and wraps

• Added as a garnish (a dollop is enough) for veggie soup

• Used in tacos or quesadillas instead of sour cream

Our Healthy Must-Have of the Week: Bulgur Wheat

When people think of whole grains, the first thing that usually comes to mind is a sandwich with whole-wheat bread or a bowl of whole-wheat pasta. Not that I have anything against either of these whole grains, but there are so many other great options out there that offer different flavors, textures, and health and nutrition benefits. One of my favorite lesser-used whole grains is bulgur wheat. Here's a quick look at bulgur wheat, including what it is and how to use it.

Bulgur Wheat Basics
Bulgur wheat is a par-boiled form of whole wheat that has been dried and ground into smaller pieces (you can buy them in a variety of sizes from fine to course.) Bulgur has been used in Middle Eastern cuisine for thousands of years in a many different dishes, including tabouleh, a salad containing veggies, bulgur wheat, olive oil and spices.

Fast, Easy and Tasty!
Bulgur has a light nutty taste, which makes it the perfect base for a variety of dishes from hot cereal to pilafs to hot and cold salads to baked goods to stuffing. In my opinion, it's one of the most versatile grains. Plus, it's fast and easy to make (simply pour boiling water over it and let it sit until soft, about 10 to 12 minutes).  

Health Perks
Like most whole grains, bulgur is a good source of fiber with 8 grams per 1 cup cooked. The fiber in whole grains can help keep you feeling satisfied, regulate blood sugar, and aid in digestion. As a result, research suggests that people who eat whole grains are better able to control their weight than those who don't! Bulgur is also rich in the B vitamins that help you turn food into energy. And it contains 5 grams of protein per cup cooked; protein helps maintain your muscles and makes your meals feel more satisfying.  

Try It Today
Here are some of my favorite ways to enjoy bulgur wheat:
• Serve it as a hot cereal mixed with chopped apples, walnuts and vanilla soymilk.

• Make a fruit and nut pilaf: Soak 2 tablespoons of dried fruit, like apricots and cranberries, overnight in at least 1½ cups of room temperature water in the refrigerator. Remove the fruit and pour the water the fruit soaked in into a pot and boil (adding extra water if needed). Put ½ cup bulgur wheat into a separate pot or bowl and pour boiling water over it, cover, and let sit. Drain water and add soaked fruit and 2 tablespoons of a variety of chopped nuts to cooked bulgur wheat.

• Whip up a Mediterranean bulgur with chickpeas and roasted peppers: Add roasted peppers, chickpeas, parsley, lemon juice, olive oil, and a pinch of cayenne pepper to cooked bulgur.  

• Make stuffed peppers: Mix cooked bulgur with chopped sautéed onions, sautéed summer squash, and ¼ cup Parmesan. Stuff mixture into hollowed out, raw bell peppers, and bake at 350 degrees until the pepper is soft!

Facebook Profile: Wild Alaskan Salmon

Hometown: Alaska—they don't call me Wild Alaskan Salmon for nothing!

Birthday: The first Alaskan salmon cannery (or processing plant) opened in 1878 and has been a significant industry and part of the economy in Alaska ever since. (Alaska seriously regulates the salmon industry to protect the species.)

Family Members: I'm actually related to trout, chars and fresh-water whitefishes.

Bio: There are five different species of wild Alaskan salmon: Chinook (or King), Chum (or Keta), Coho (or Silver), Pink (or Humpy), and Sockeye (or Red). Although we salmon spend most of our lives at sea, we return to our birthplace of fresh water to lay our eggs. This trip can sometimes be hundreds of miles and often requires us to swim against the current. After our eggs hatch and the young salmon fully develop—which can take anywhere from days to over a year—they swim downstream to open waters. It's a mystery how we are able to find our way back to the exact spot where we were born when we're ready to reproduce.

Fans: Anyone looking to increase their intake of omega-3 fatty acids, including people with depression or mood disorders and those with heart disease. That's because I'm one of the best sources of this mood-boosting, heart-protective fat. I'm also popular with those watching their weight because I;m low in calories and saturated fat, and high in protein. And people who typically don't like other varieties of fish often like me because I don't have a strong fishy taste and I have a pleasant meaty texture.

Favorite Activities: Keeping it simple. I taste great without a lot of effort or extras. Try brushing me with a little olive oil and grilling, pan roasting or broiling me. Take care not to overcook me to preserve my delicate texture and flavor. I pair will with many summer vegetables including, corn, tomatoes and summer squashes.

Favorite Facts: Wild salmon gets its pink/orange color from the krill they eat. (Farmed salmon gets its pink hue from pigment added to their diet.)

Favorite Quotation: "When you feel neglected, think of the female salmon, who lays 3,000,000 eggs but no one remembers her on Mother's Day." —Sam Ewing, Humorist

Facebook Profile: Quinoa

Hometown: I'm originally from the Andes in South America, but I'm now also grown in Canada and Colorado.

Birthday: I was cultivated between 5,000 and 6,000 years ago by the Incas, who called me the "mother seed."

Family Members: I'm closely related to spinach and chard.

Personal Information

Bio: I'm a grain-like crop that's not very well known. In fact, most people fall into one of two camps: Those who've never heard of me and those who can't pronounce my name; for the record, it's  keen-wa. I have a slightly nutty taste with a fluffy yet crunchy texture. My flavor is subtle, so I work well with a variety of different seasonings.

Fans: I'm popular with people who are looking to take care of their ticker because I'm rich in minerals, like copper and magnesium, that are good for the heart. I'm also gluten-free, so those who have celiac disease or are intolerant can enjoy eating me. 

Favorite Activities: I love being used in place of most grains as a side dish, in a soup or served cold as a salad. Be sure to let me soak in cool water or rinse me thoroughly before cooking to remove my bitter coating (called saponin). Once rinsed, I can be cooked in about 15 minutes.

Favorite Facts: I'm actually seed (not a grain), but because I cook like a grain and can be substituted for other grains in most recipes, I'm usually referred to as a grain.

Rookie Diaries: Solving the Protein Puzzle

For something that comes so naturally to us, there sure is a lot to keep in mind every time we eat. A burrito, for example, isn't just spicy, gooey goodness wrapped in a tortilla—it's also a mix of proteins, fats, carbs, and nutrients, all of which have different effects (positive and negative) in our bodies. So eating—while pleasurable and necessary—is also a bit of a brain-teaser. You want the numbers to add up to "healthy."

For me, the equation is a cinch when it comes to carbs: I simply toss a nice mix of whole grains, fruits and veggies into my cart. I know I'm getting enough and getting the right kinds. I also don't get worked up over fats; we only need a little anyway, and I always make sure I grab some low-fat dairy (I looooove full-fat cheese, but try to keep it in check because nutritionists view it as more of a fat than a protein) and stick to healthy-fat foods like nuts, avocados and olive oil. But protein is another story. It's the wild card in my diet—I never really know how much I'm getting, and because I don't eat a lot of meat, I'm constantly worried if I'm meeting my needs.

I know protein is satiating, and that getting enough at each meal is key to feeling full, curbing cravings. And I have a general sense of which foods are protein-rich (dairy, nuts, meat, fish, eggs). I also know I'm supposed to choose lean protein, like low-fat dairy, poultry and fish. Beyond that, I'm clueless! How many grams am I taking in? How many grams do I need? Am I over, under or just right?

To get an accurate snapshot of my protein intake, I tracked my protein grams for a day. Experts say that protein should make up anywhere from 10 percent to 35 percent of your calories—and the Best Life plan falls at a nice middle-ground, at approximately 20 percent. That works out to about 75 grams on the 1,500-calorie plan, and 90 grams on the 1,800-calorie plan. My theory was that I wasn't getting enough, especially because I didn't eat any meat or fish on this particular day. Were my instincts right? Below, the big reveal!

Breakfast
Homemade breakfast burrito: 2 small corn tortillas, ¼ cup canned veggie chili, 1 egg, scrambled, 2 tablespoons part-skim mozz; 2 cups coffee, each with ¼ cup one percent milk
Calories: 400
Protein grams: 17.5
Biggest protein players: The egg and the milk

Snack
1 ounce dark chocolate
Calories: 50
Protein grams: 1

Lunch
Best Life snack: 2 Wasa crispbreads topped with 2 tablespoons ricotta, 2 tablespoons peanut butter, 2 teaspoons jam; 1 orange
Calories: 454
Protein grams: 16.3
Biggest protein players: The peanut butter, by far, followed by the Wasa crispbread (surprise!)

Snack
1 ounce Parmesan cheese
Calories: 111 calories
Protein grams: 10

Dinner
1.5 cups wild rice, 1 cup steamed broccoli topped with 1.5 tsp olive oil and juice of ½ lemon; 1 ounce dark chocolate
Calories: 500
Protein grams: 15.5
Biggest protein player: Wild rice, with a whopping 10 grams!

Late-night snack
Corn tortilla with 1 ounce melted cheese
Calories: 191 calories
Protein grams: 7.9 g

DAY'S TOTAL CALORIES: 1,706 calories
DAY'S TOTAL PROTEIN GRAMS: 68.2 g

The Results: At 68 grams, I'm getting 16 percent of my calories from protein (there are 4 calories in 1 gram of protein), which is in line with general recommendations (although a bit low for The Best Life plan). But the big surprise is that the quality of my protein isn't up-to-snuff. Here are the changes that Janis Jibrin, M.S., R.D., Best Life lead nutritionist, recommended I make:

"Although your total daily protein is within the recommended range, not all of the protein is high quality. By that, I mean protein that delivers all the 'essential' amino acids—the ones our bodies can't make. You're doing great with foods like eggs and milk, which are excellent sources. Cheese delivers as well , but it also comes with a lot of fat and salt. But you kept portions in check, so I'll let you slide! Where you got tricked a bit was with the wild rice. Yes, it's got a good dose of protein, but the protein isn't very high quality, skewing to certain essential amino acids and skimping on others. A little chicken, fish or tofu added to your dinner would have filled in the gaps perfectly."

Our Healthy Must-Have of the Week: Silk Almond Milk

I've always been pretty adventurous when it comes to trying milk alternatives—I've sampled soy, rice, almond, whole-grain, coconut, and hemp milk. I enjoy some more than others, but I'm always willing to try them all. Unfortunately, I haven't found a milk alternative that quite lives up to the neutral flavor of cow's milk, or its versatility. And none of the milk alternatives, except for soymilk, have passed my tea test.

What's my tea test? It's a highly non-scientific way that I rate milk alternatives. It consists of me pouring the milk alternative into my tea or coffee and then sipping away. Cow's milk—I use either fat-free or one percent—imparts a creamy texture into tea and coffee. When you pour it in, the beverage is instantly lighter in color and smoother in flavor. Finding a milk alternative that can do this is a real score for me because I like variety and I have fun experimenting with different flavors and consistencies. (It can be even more important if you're lactose intolerance and need a milk-like ingredient but can't drink the real thing.) Up until a few weeks ago, I hadn't found a milk alternative that passed the tea test as well as soymilk.

Enter Silk Pure Almond Original Almondmilk. In a word...wowsa! This stuff is rich, creamy, neutral in flavor, and really holds up to the tea test. Ever since I tasted a sample at a food show two months ago, I've kept my fridge stocked with the stuff. (You can find it at most grocery stores nationwide; it costs about $3 to $4 per half gallon.) I use it in tea and coffee, but I've also used it in soup recipes in place of cream, heated it with a little cinnamon as an after-dinner treat, and mixed it with tahini and berries for a delicious smoothie.

Aside from the taste and versatility, Silk Pure Almond Original Almondmilk also offers a number of health perks. It's fortified with as much calcium and vitamin D as cow's milk and because it's made from almonds, it also contains vitamin E. If you depend on your milk as a source of protein, then it's best to stick with cow or soymilk; almond milk has only 1 gram of protein per 8 ounces versus 8 grams for fat-free cow's milk and 6 or 7 grams for soymilk, depending on the variety you choose. But, if you're like me and look to milk (and milk alternatives) to provide calcium and vitamin D as well as to lighten up tea and coffee, make soups creamier, and create rich smoothies, then Silk's new almond milk is a great way to add some variety to your diet.

Give it a try and let me know what you think!

Feel-Good Foods

Whether you woke up bright-eyed and bushy-tailed, on the wrong side of the bed, or somewhere in between this morning, your mood will affect every aspect of your day—from how you relate to others to what you to decide to eat to how well you perform at work. Of course, the better your mood, the better you'll be at all these things. So, how can you beat a case of the blues and turn your day around? Try these mood-lifting moves:

Choose carbs wisely.
When we eat carbs, our blood sugar rises—that's what's supposed to happen; the sugar is used by our cells for energy. But, eating sugary carbs (candy, cookies, sugary cereals, etc.) or refined-flour carbs (white bread, white flour crackers, etc.) causes our blood sugar to rise rapidly to a high peak and then fall back down to baseline just as quickly. If your blood sugar shoots from low to high to low, it's likely that your mood will do the same thing. On the other hand, eating high-quality carbs, like whole grains or starchy veggies, which contain soluble fiber, helps slow (and limit) the rise in blood sugar. This can help stabilize your mood. (Not to mention, whole grains and starchy veggies provide a number of important vitamins and mineral as well.) Choose high-quality carbs most often and save refined/sugary carbs for treats.

Partner up with protein.
Add some protein to your high-quality carbs to help slow the rise in blood sugar even more. Take advantage of this dynamic duo by pairing cheese with whole-wheat crackers or grilled fish with a baked sweet potato for slow, steady energy and a steady mood.

Break out of that rut.
There's plenty of research on specific nutrients and how they affect mood, but much of it deals with people who are clinically depressed. While the research is ongoing and much of it is still inconclusive, many of the nutrients being studied are found in foods that should be in our diets anyway! Here are four nutrients (and the foods that are good sources of them) that have been shown to improve mood:

• Omega-3 fatty acids: Anchovies, canola oil, flaxseed oil, ground flaxseed, herring, mackerel, omega-3 fortified eggs, Pacific oysters, rainbow trout, sardines, seaweed, soybeans, walnuts, walnut oil and wild salmon

• Vitamin D: Fortified cereal, fortified soymilk, herring, mackerel, milk, mushrooms, sardines, wild salmon

• Folate: Beans, berries, black eyed peas, broccoli, Brussels sprouts, cauliflower, egg yolk, fortified cereal, leafy greens, lentils, oatmeal, oranges, seaweed, soybeans, sunflower seeds and wheat germ

• Vitamin B-12: Dairy products, eggs, fortified cereal, fortified soymilk, lean beef, shellfish, trout, tuna, veggie burgers and wild salmon

Go easy on alcohol.
Recent research has found an association between alcohol consumption, weight gain, and depression in women. Experts haven't figured out yet which is the cause and which are the effects, but what we do know is that alcohol packs in lots of calories if you overdo it (especially on sugary drinks), which can lead to weight gain, and carrying around extra weight can definitely make you feel down or depressed. Alcohol also affects our sleep cycle, making us feel tired the day after drinking and leaving us less motivated to exercise, head to the grocery store, or stick to our other healthy lifestyle habits. It's best to skip alcohol altogether or enjoy it only as an occasional treat, especially if you're watching your weight. If you are going to imbibe, make sure to limit yourself to no more than one drink for women, two for men a day.

Our Must-Have of the Week: Pre-Cooked Frozen Edamame

You may know edamame as an appetizer served at Japanese restaurants–but this is one treat that shouldn't be limited to a before-dinner dish nor to restaurants! Edamame, whole soybeans that are harvested early when the beans are green and sweet and are generally parboiled and frozen, are a nutritious and fuss-free food.

Why I can't live without them: Edamame are so delicious and easy to prepare that you almost forget they're also good for you (the legume is considered a veggie by some, but they're classified as a protein by the USDA). Either way, they're a wonderful source of fiber and protein, making them a prime hunger-fighting snack on their own. A cup of edamame in the shell contains 120 calories, 5 grams of fat (most of it the healthy kind), 5 grams of fiber and 10 grams of protein.

How to buy them: Look for precooked and frozen edamame in the pod. (Fresh edamame can be hard to find and doesn't keep very long.) That way, you'll always have a healthy portable snack or appetizer that's ready in minutes. Not to mention, frozen edamame, which are steamed and then flash frozen, retain nearly all of the nutrients they contain at picking, including powerful antioxidants like lutein and beta-carotene. They can last around five months in the freezer.

My favorite way to eat them: As is! The beauty of these beans is that you can take them out of the freezer, stick them in a snack bag and bring them with you wherever you go. By the time you're ready to eat them mid-morning or afternoon, they're thawed and ready to enjoy. If you want to eat them right away, simply stick them in the microwave for a minute until they're thawed. I should also mention that the pods are not typically eaten because they're tough and fibrous. (I forgot to mention this little detail to a friend once and he ate an entire bag, pods included. While it won't hurt you, it might take you hours to finish your meal with all that chewing!) Simply pinch the pod between your two fingers and slide the beans out with your teeth. For a little added flavor, sometimes I dip my edamame in a low-sodium soy sauce. 

Where to find them: Most major grocery stores carry edamame in the frozen vegetable section. You can also find them at specialty stores and markets like Whole Foods and Trader Joe's.

Are you a fan of edamame? If so, let us know how you enjoy the legume!

Facebook Profile: Red Lentils

FACEBOOK PROFILE: Red Lentils


Basic Information 

Birthday: Red Lentils are believed to have been first cultivated in southwest Asia around 7,000 B.C.

Current City: Turkey and Canada both produce and export large quantities of red lentils.

Family Members: The majority of lentils grown in the world are red, but they have many relatives, including green, black and brown lentils.

Relationship Status: Single, but pairs well with a wide variety of soups and salads.

Personal Information 

Friends: Vegetarians and the budget-conscious; they're a great meat-free source of protein (13 grams per ¼ cup raw or ½ cup cooked) and they're reasonably priced (about 25 cents per serving)


Fans: Most chefs adore them because they can be cooked so much quicker than beans and have excellent flavor and texture. And nutritionists love them, too, because just ½ cup of cooked lentils gives you a mega-dose of fiber (8 g) and offers a variety of minerals and vitamins, including 45 percent of the daily requirement of folate, a B vitamin that's critical for red blood cell formation and preventing birth defects. 


Favorite Activities: Being made into a soup (such as the one below) or thrown into a warm or cold salad.

Red Lentil Soup
Spray a heavy bottom stockpot with vegetable oil cooking spray and heat over medium heat. Cook 1 thinly sliced onion until translucent, about 5 minutes. Add 3 cups of water, 1 cup of red lentils and ½ teaspoon of coriander seeds and bring to a boil. Cook for about 5 minutes, until lentils are tender but  not mushy. Season with ½ teaspoon of salt, 2 tablespoons of fresh lemon juiceand 1 cup of chopped flat leaf parsley. Serve hot with a salad and a whole-grain roll for lunch or as an appetizer for dinner.