On the menu today…

🍽️ A Vegan Lentil Stew, Packed with Swiss Chard, Mushrooms, Textured Soy Protein, and Tomato Puree

🍽️ Research Says that Yogurt Might Reduce Type II Diabetes Risk!

🍽️ Mustard and Togarashi-Spiced Tofu!

Healthy News Dose

What High Protein Alternatives Can Replace Meat?

The American Heart Association mentions Tofu as a heart-healthy meat alternative, with a lot of protein.

A study published in 2020 “looked at data from more than 210,000 U.S. health care professionals and found that those eating at least one serving of tofu a week had an 18% lower risk of heart disease compared with those who rarely ate tofu.” 😱

Extra firm tofu is easy to cook, and takes on whatever flavors you give it. According to the USDA, half a cup of tofu contains roughly 20 grams of protein, or about as much as three whole eggs!

How you prepare the tofu will impact how healthy it is. Try to limit added sugars and added fat in your tofu recipes! For more on this, check out my baked Mustard and Togarashi-Spiced Tofu recipe towards the end of this newsletter!

Women’s Health Magazine also published their list of the twelve best meat substitutes!

• Pea Protein

• Tempeh

• Seitan

• Jackfruit

• Tofu

• Lentils

• Black Beans

• Chickpeas

• Plant-based Sausages

• Plant-based Chicken

• Soyrizo

• Plant-based Sliced Meats

I had never heard of Soyrizo before, and was surprised to see it included on the list! It’s apparently a plant-based version of chorizo—I want to try it in the Vegan Lentil Stew recipe provided below!

The Cooking Corner

A Vegan Lentil Stew, Packed with Swiss Chard, Mushrooms, Textured Soy Protein, and Tomato Puree

I cook lentils all the time, because they are a delicious and low-cost protein source. This recipe includes a massive quantity of Swiss Chard, which is slow cooked with vegetables, textured soy protein, and some added tomato puree.

I’ve got some of this leftover that I’m heating up right now as I’m writing this recipe—it’s awesome.

One newsletter reader kindly mentioned that some of the recipes are a bit too spicy…I totally get it!

Try making this recipe below without any of the added spices, and just add some Kosher salt to taste. It will still taste wonderful without the added spices, and is really good for you.

For those of you looking for added heat, consider adding some of that Soyrizo product mentioned in the list of meat alternatives earlier, or just add a mixture of ground cayenne, paprika, and crushed red pepper flakes listed in the recipe.

I use a considerable quantity of olive oil here, which is mixed with a whole head of minced garlic and the ground spices. Once the tomato puree is added and has time to cook with the remaining ingredients, this olive oil will emulsify with the tomato puree, adding depth and richness to the stew.

In effect, the added olive oil becomes one with the cooking liquid—it’s amazing. But if you are concerned with the quantity of oil used, feel free to cut it down.

Ingredients: 

• ½ cup dried textured soy protein

• 2 cups water

• 1 teaspoon Kosher salt

• ¼ cup plus 2 Tablespoons olive oil (¼ cup olive oil will be used later, with the garlic)

• 2 white onions, medium dice

• 3 small carrots, cut into bite-sized pieces

• 32 oz (2 lbs, about 1 kg) Bella or button mushrooms, quartered

• 4 oz (½ cup) white wine

• 12 cups fresh Swiss Chard leaves, roughly chopped (a big bag or two)

• 1 cup fresh parsley, minced

• 1.5 cups dried lentils

• 3.5 cups water

• 1 head of garlic cloves, peeled and finely minced

• 1.5 Tablespoons smoked paprika

• 1 Tablespoon sweet paprika

• 1 Tablespoon crushed red pepper flakes

• 1 teaspoon ground cayenne

• 1 cup tomato puree, or tomato sauce

• Kosher slat and freshly-ground black pepper, to taste

Instructions: 

1. In a medium-sized pot on the stove, combine the dried textured soy protein with water and a teaspoon of Kosher salt.

2. Bring the contents to a simmer, and then reduce the heat to low and continue to cook for an additional 15 minutes, or until the textured soy protein is completely soft.

3. Strain the extra liquid, and add the textured soy protein to a Dutch oven or heavy-bottomed soup pot, along with 2 Tablespoons of olive oil, the diced white onions, carrots, and mushrooms.

4. Increase the heat to medium-high, and cook while stirring for five minutes.

5. Add the white wine, and cook for an additional five minutes.

6. Add the Swiss Chard leaves in batches, as it will cook down and shrink in size significantly.

7. When all of the Swiss Chard has wilted and been incorporated with the other vegetables, add the minced parsley, along with the dried lentils and roughly 3.5 cups of water.

8. *If later on during the cooking process you notice that the lentils are drying out and need more liquid, add enough water to just barely cover.

9. Cook the lentils for roughly one hour, or until partially softened.

10. In a separate small sauté pan, add the minced garlic cloves, smoked paprika, sweet paprika, cayenne, and red pepper flakes, along with the ¼ cup of olive oil.

11. Sauté the garlic and spices with the olive oil for roughly two minutes, or until the garlic and spices are sizzling and have combined with the oil to create and paste.

12. Add this garlic and spice mixture to the cooking lentils, along with the tomato puree.

13. Taste, and season with Kosher salt and some freshly-ground black pepper.

14. Cook for an additional hour, or until the lentils are completely tender.

Bon apetit!

Research Hints that Yogurt Might Reduce Type II Diabetes Risk

Harvard School of Public Health looked at the relationship between regular yogurt consumption and Diabetes risk across over 100,000 sample participants.

The studies they reviewed suggested that yogurt consumption might be associated with lower risks of Type II Diabetes!

It is time to finally start making your own yogurt! Have you ever wondered how easy this is?

If you want to access our yogurt making kit to start making your own gut-friendly yogurt at home, click here!

Chef’s Word of the Week:

🗣️ Have you heard the term, “coulis”? It refers to a thin puree, generally made from fruits, that serves as a sauce component in a dish.

My wife works in a restaurant where they serve a coulis made from raspberries, strawberries, and blueberries, as a sauce for one of their desserts.

Upgrade your plate…

Mustard and Togarashi-Spiced Tofu!

For this baked tofu recipe, simply mix a bunch of cubed tofu with Chinese mustard (or yellow American mustard), Togarashi spice, red pepper flakes, and a few teaspoons of your favorite hot sauce. Bake for about 20 minutes at 350˚F.

Serve the baked tofu hot or cold, in salads or as a simple side dish by itself, with some Tamari or soy sauce on the side for dipping.

And sadly, this is all I have for you this week. If you have cooked something awesome lately, let me know.

Also, feel free to reach out with any specific questions you might have about cooking and I’ll get back to you!

Tried our latest 30 day challenge yet? Start Day 1 Here!

Andy G

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