Soy yum - tips for great marinated tofu

Tofu is one of those foods that found me later in life. I never ate it much growing up, but now it is something I always seem to have in the kitchen.

Since it's a great source of vegetarian protein, I thought I'd share a few thoughts and a recipe on how to make really great tofu.

Here are my thoughts:

1. Buy the good stuff. The secret to all good cooking starts with good ingredients. I choose Bridge Tofu, which is made by hand in Connecticut using a kettle cooking process. Look for organic or non-GMO soy.

2. Use a cast iron skillet. I bought one on Amazon some time ago for under $20 and it is probably the best investment I've made for my kitchen. I've used it countless times and it browns tofu and other foods very well. Be warned it is likely you may develop an addiction - eating the tofu right out the pan.

3. It's all about the marinade. Tofu alone doesn't have much flavor, but absorbs that of the marinade. I like to go with Asian flavors and mix up a quick marinade using tamari, maple syrup, turmeric, garlic, and Sriracha hot sauce.

Here's my recipe - great eaten on its own or over a stir fry.

1 block firm tofu, patted dry
2 tbsp tamari
1 tsp maple syrup
1/2 tsp turmeric
1 clove garlic, chopped
1 squirt Sriracha sauce
1 tbsp coconut oil

Cut tofu block into quarters lengthwise. Slice into thin rectangles (1/2 inch in width).

In large bowl mix tamari, maple syrup, turmeric, garlic, and Sriracha sauce. Add tofu and mix until well coated. Let sit for 20 minutes.

After tofu is done marinating, heat coconut oil in cast iron pan over medium high heat. Add tofu. Cook for about 7 minutes on each side, until brown. Remove from heat.

A Few Good Oils

Our choice of cooking oil is perhaps one of the most important decisions we make when it comes to the health of our food. Yet, it seems to be one area we've gotten totally wrong.

In New York City we've recently banned trans fats. Still most of the oils used in our restaurants are still far from healthy.

I was reminded of this when dining in Williamsburg yesterday. I ordered one of my favorite dishes - fish tacos. I suppose I imagined them to be grilled or broiled, similar to the ones I make at home. Instead, I looked down at a plate of deep fried fish, cooked in what I'd guess is a combination of genetically modified canola or soy oils.

I assumed full responsibility. I hadn't asked the waiter for more specifics. I ate what was in front of me, but my body wasn't happy. My skin became irritated.

I was experiencing a symptom of inflammation, which is a result of consuming food that is cooked at high temperatures with polyunsaturated oils (e.g. corn, soy, canola oils). Inflammation also manifests itself in the form of heart disease, join pain, asthma. Lots of good stuff.

It's almost impossible to avoid these oils when eating out, especially when eating fast, convenient food. The best way to control the oils that go into your body is to cook at home.

Here are the oils that I always have on hand. Make sure to buy cold or expeller pressed versions from your health foods store. Unrefined too!

• Extra Virgin Olive Oil – My primary oil. I use it for everything from sauteeing to salad dressings. Avoid using for high heat cooking as this oil has a low smoke point. Avoid mass produced olive oil brands, and look for those that are cold pressed and unrefined (e.g. Flora and Bionaturae).
  

• Virgin Coconut Oil – A great high heat cooking oil. I use it for stir frys, even baking. It is one of the few plant-based sources of saturated fat - which is a stable fat and something [surprise] we actually need in our diet. Should be solid at room temperature.

• Sesame Oil – Great for flavoring with Asian dishes. I usually add towards the end of a stir fry or in a noodle salad.

• Flax Oil – High in beneficial omega-3 fatty acids. Not to be cooked! It is great as a salad dressing (especially in those with fruits). I also add a spoonful to my steel cut oats.
  

If you're interested in learning more about the role of oils in our diet, I suggest attending Sally Fallon's upcoming lecture: The Oiling of America in New York City on February 20 from 7 to 9 pm.

Let me know if you plan to attend. I should be there.

Organ meats = Health Food?

If it seems like a crazy idea, you have probably not read the teachings of Sally Fallon and the Weston Price Foundation.

When I was a student at Integrative Nutrition several years ago, we had been given her book, Nourishing Traditions, which promotes consuming more nutrient-dense animal foods.

I doubt Fallon was trying to make friends when she spoke at our school, when the majority of students, like myself were practicing a version of the vegetarian or vegan diet. In fact, the subtitle of her book reads, "The cookbook that challenges politically correct nutrition and the diet dictocrats."

Red meat, duck fat, lard - these are some of the foods recommended by Fallon. She is also a strong advocate of raw milk and dairy products, which she believes has been robbed of many essential vitamins and minerals through the pasteurization process.

The research of the institute began with the travels of its founder and dentist, Weston Price. He traveled to cultures untouched by modern nutrition and diet. To his surprise these populations enjoyed remarkably perfect teeth - with little/no decay despite going their whole lives without seeing a dentist. Absent were the white flour and sugar that have become such a staple in our modern diet. And high in their diet were animal fats and protein. These populations also enjoyed a long lifespan and had low incidents of cancer and other diseases.

It's been three years since Fallon's talk at school, and I finally cracked her book this weekend. My friend Angela put together a book group to discuss its principles, and I think I was finally ready to learn more. Without knowing it, I've been eating a traditional diet that is in line with the principles of the book.

So how did I become a closeted meat-eater?

It all started about a year ago when I discovered I had a sensitivity to gluten, a protein found in wheat. No more white or wheat flour. I felt so much better after cutting these out. At the same time I was losing weight at a rapid clip - and this was weight I was not looking to lose! So I decided to introduce more animal foods into my diet.

But fret not meatless readers, I still love me a good veggie. I only eat meat at high quality dining establishments (at least for now).

Anyone out there interested in cooking with more lard or duck fat? Or how about consuming some raw dairy products? Unfortunately, the later are not widely available commercially. Unless, you got a hookup.

Feeling spacey? Eat your root veggies

Have you ever desired more focus or concentration? Or the ability to be more decisive and hold your ground? Before you convince yourself you have ADD, try eating some more beets. I'm confident these root vegetables will bring you down to earth.

This ancient remedy has been on my mind ever since a session with my client Sejal yesterday. She was in high spirits, but had a hard time staying focused during our call. As a result we ended up jumping from one topic to the other. It was clear she needed some support to 'get grounded.'

In my view, Sejal was operating 'in her head.' A condition I see often with academics, like her, and those in highly analytical professions. While this mentality has helped her formulate brilliant thoughts, it has also left her disconnected from her physical body.

Beets can help us get back in touch with ourselves - a traditional remedy that like many things has gotten lost in this time of industrial agriculture and modern nutrition-speak.

And to understand you may have to suspend your beliefs on what is possible through food. When we consume a plant or an animal we take on more than just its nutrients and vitamins - we also take on its energy! This can mean the swiftness of a wild deer or, yes, the groundedness of a root vegetable.

I first learned of this theory from Steve Gagne, author of the book The Energetics of Food. In regards a plant, the energy comes from how it is grown. Beets and other root vegetables collect nutrients from the soil around it and grow downward. When we consume them we bring energy to the lower parts of our bodies - contributing to the sense of firm footing, and enhancing other bodily functions. (Yes, beets are also great for constipation!) Consequently, food that grows upwards, like fruit and sugar, bring energy to the head.

This simple theory might seem out of place in the world of genome mapping and genetically modified crops. Yet there is something about its simple straightforward nature that appeals to me. A sign that mother nature had a plan. Perhaps the question of what to eat, does not require a PhD after all!

I enjoy beets roasted in olive oil and on a simple bed of arugula with lemon juice. Find them at your local farmers market.

*Photo courtesy of huumbug on flickr

Simple Wisdom: Do just one thing

I got an email from my client Greg yesterday. He was frustrated that he hasn't been able to make time for some of the suggestions I had given him.

Greg is the president of his non-profit organization and a published, respected writer. When we started our sessions together, I asked him to come up with three short term and long term goals. He came back with SIX for each! It is a trend I often see in highly accomplished people, like Greg - they love pushing their limits. Unfortunately, it can sometimes be counter-productive.

Our first month together started off really strong. Greg began cooking breakfast for himself (making steel cut oatmeal), eating more greens (especially bok choy), and scheduling some much needed downtime.

Yet, eventually his life began to get in the way. He started traveling regularly for work. Eating what was available, and putting off his workout routine. He's now looking to get back on track.

My advice to him: Simplify. Do just one thing each day. It can be a relatively simple act - taking the stairs, visiting the juice bar instead of Starbucks, getting on the treadmill.

Many of us tend to focus on what is wrong (perhaps the weight that doesn't want to come off). Or what we don't want to do (like going to the gym). My suggestion: shift your focus on what you CAN and WANT to be doing right now. It can be very powerful.

For an added challenge, try doing one different thing each day. You'll see that over time these healthy habits will work into your DNA.

Probiotics: Bacteria you can cheer for

With my beach bag in tow, I left town this past weekend to escape the grind of Gotham. I was heading south to meet up with some friends for a fun weekend. Little did I know I would find myself craving something I never thought was possible - bacteria!

I can sense the quizzical looks forming.

No, but really, I was craving my probiotic supplement - the beneficial bacteria that help ward off infection, promote digestion, stave off yeast, and a whole slew of other health benefits. We are all born with a healthy amount of this beneficial bacteria in our gut, which serves as a natural defense system from the 'bad' bacteria we know and fear.

These little guys have saved me out in countless situations - they've kept me regular, gotten me over traveler's diarrhea, and enabled me to better digest dairy products.

Now they were again trying to restore balance in my body. Turns out the from the 'party foods' I was consuming are exactly the ones harmful bacteria feed on (i.e. sugar, refined carbohydrates, alcohol). My digestion was off and I was starting to feel as if I was catching a cold.


There are several foods that contain naturally occurring beneficial bacteria, however in far smaller doses than a probiotic. These foods include yogurt, miso, aged cheese, kefir, and fermented vegetables (kimchi, sauerkraut, pickles). Kombucha, a fermented beverage, rich in probiotics is all the rage at my local co-op. It was no coincidence that one of the first foods I ate when I returned home was yogurt with live acidophilus cultures. I instantly felt better.

I recommend probiotic supplements to most of my clients (Garden of Life Primal Defense Ultra is my favorite). With the prevalence of antibiotics in our culture, many of us are lacking these crucial microorganisms. However, we consume more than we even realize - antibiotics show up in commercially raised meat, even our drinking water!

I take one probiotic supplement every evening before I go to bed. And, oh yes, I am regular again!

From NYT: Yeah Food! Boo Diets.

It seems like people are starting to enjoy food again.

The New York Times reports some surprising trends that have been taking place in regards to food. More people are cooking from scratch. Fewer people are dieting. The number of farmers markets has doubled. Organic food sales are increasing.

There has also been a movement recently away from the low-fat and sugar-free foods that have traditionally been marketed as health foods. People are starting to get that it isn't all about calories. I mean, come on, who has really lost weight from drinking diet coke?

It seems like we are willing to engage about food differently. Now the question is, can we keep it up?

Getting back to breakfast

We are Americans. We like it quick. Cereal and milk. Toast and butter. Bagel and cream cheeese. Coffee and pastry.

I don't know about you, but I can understand why this meal is often skipped. Where's the passion? Where's the excitement? It seems to me what passes for breakfast food is the result of years of marketing in the American psyche. If we were to go back 100 years ago, before Kelloggs, General Mills, and Starbucks entered the realm of the American diet, I am sure the choices we made were far different.

When was the last time you prepared a breakfast you were very proud of yourself? Most people can remember a dinner, maybe even a lunch. But breakfast escapes most people. Yet it is arguably the most important meal of the day.

I think a solid meal in the morning is a bowl of steel cut oatmeal. While this may sound boring, I find inspiration from the types of toppings: shredded coconut, dried cranberries, raisins, crystallized ginger, dates, toasted pumpkin seeds, walnuts, flax seeds. My friend Sacha suggests heating up the water with a bag of chai tea. With the right combination, you'll find you don't even need to add any sugar! I find this approach much more satisfying than a bowl of Shredded Wheat.

I think it also helps to look overseas for inspiration. I've recently taken to a Japanese style breakfast. A simple saute of bok choy, carrots, scrambled eggs, and brown rice can go a long way. It is also a great way to use leftover rice from the day before! Sounds good? Check out the recipe below.

Nuts: nature's perfect food

Are you nuts about nuts? I am.

And fortunately, as a health counselor, I can disclose my consumption of these guilt-free. [You should see the messages from my advisers after yesterday's ice cream disclosure.]

Nuts are nature's perfect food: a healthy balance of fat, carbohydrate and protein. Which makes sense if you consider that a nut is basically a seed and contains everything necessary for a plant to create life.

Nuts are extremely compact and durable, which make them very convenient for modern life. It is no wonder they are so prevalent in trail mixes and energy bars.

Fellow nut lovers can rejoice when they visit the Tierra Farm booth at the Park Slope Farmers Market (Sunday @ 5th Avenue and 4th Street). Tierra Farm is a small, privately-owned producer of organic nuts based in the Finger Lakes region of New York State. My current favorite is the Organic Dry Roasted Sea Salt & Onion Cashews. Very addictive! Other favorites include Garam Masala Cashews, Roasted Pistachios, and Tamari Roasted Almonds.

Nuts are one of the few sources of healthy, plant-based fats. They are high in desired monounsaturated fats and essential fatty acids. All of which are important for healthy skin, hair and nails. As well as memory and cognitive function.

However, like all foods, nuts should be eaten in moderation. The foods are rather calorie dense. I recommend just a few at a time. You'll find yourself satiated surprisingly faster than most snack foods.

Summer fruits: Enjoy them while they last

I'll admit it. I get lazy come summertime. The last thing I want to be doing is sitting behind a hot stove, especially when it is above 90 degrees outside.

Instead of my usual steel cut oatmeal in the morning, I've found myself gravitating towards the delicious fruits that are available this time of year. One can find local strawberries, blueberries, cherries, peaches, apricots and nectarines at your farmers market. I like to dice them up and eat in a bowl. Sometimes I will add some yogurt or granola or mueslix, depending on how hungry I am.

There is something wonderful about seeing the bounty of what nature has to offer in my little green bowl. Such beautiful colors. I feel immediately grateful to all the hard work that was put into making and delivering this beautiful produce to me. I am a rich man.

Suddenly the summer heat feels instantly more bearable.

Are you regular?

Other than clinical settings, breaking the ice with a question on digestive health might earn you an odd look. Yet I find it such an important way to truly know what’s going on with someone. Much more so than the unconscious response that often follows “How are you?”

As a health counselor, I’ve learned that digestion is linked to so many of the areas in life that influence one’s health and well-being, including food/diet, stress level, and exercise.

I often ask my clients regularly about their digestion. I’m often surprised by the responses. “Oh yeah, I’m regular.” Is a common one. Only to learn they are having a bowel movement every three or four days! To me that is a sign of imbalance.

If you were to benchmark yourself versus others, this would seem fine. (We are a constipated nation!) Yet, we are all meant to have one bowel movement a day. When this is not the case it can lead to toxins accumulating in our bodies that lead to unpleasant things like colon cancer. Not to mention make one rather unpleasant to be around (irritability, short-temper are common signs of constipation).

But what causes this imbalance? Often it can be the foods we are eating. It might be allergies to common culprits: dairy, wheat, gluten, soy, corn. Or perhaps it is our diet (too much meat, not enough vegetables). Even the temperature of our food can have an effect (hot/cold, raw, cooked)! It also very much linked to our lifestyle. When we are stressed, our bodies often shut down normal digestive function. And we are sedentary, our bodies have a hard time moving the food through our systems.

Even the best of us digestive artists can go awry now and then. Including myself. So today I made it a point to take a yoga class (all this blogging has its consequences) and also order some delicious cooked food prepared by my friend Ella, The Regal Vegan, which is easier for my body to digest.

We’ll figure this thing out. In the meantime, if you see me on the street, you know what to ask…

Seaweed: My friend and yours

I'll admit, I'm a sucker for underdogs. And I can't think of a food item more in need of a public relations overhaul than my friend seaweed.

Sea vegetables do not necessarily inspire in the kitchen, but these nutrient-rich foods are much needed in modern diets. I especially recommend to my vegetarian clients and those who eat a diet heavy in convenience foods. Seaweed is a rich source of iodine, which promotes proper thyroid function, as well as magnesium, calcium, and b-vitamins.

Thanks to a heavy influx of Japanese restaurants in the last ten years, many individuals have had a relationship with seaweed - from nori, the sea vegetable that holds together our dear sushi rolls, to hijiki or wakame, which is used in seaweed salads. However, in the home, most of us are still clueless.


One simple solution I've discovered in the last year is to add a two-inch strip of kombu in the cooking water of my brown rice or any whole grain or bean dish. By cooking slowly over time, the minerals in the sea vegetables naturally form a nutrient-rich broth that is absorbed by the rice. And if the sight of seaweed makes you gag, no worries, just throw it out and enjoy rice! You'll still get the benefit of the added minerals.

Fancy Food Show: Hundreds of samples, still hungry

Imagine Costco on a Sunday times one thousand. That is perhaps the best way to describe the Fancy Food Show, a three-day trade show that ended in NYC today. Buyers and sellers of 'fancy food' come together for this event, to meet, greet, and sample wares.

As someone who can spend a good hour or two just browsing the aisles of a grocery store in search of new products, this event was of particular interest to me. While most buyers were more interested in talking about boring things like 'shelf life' and 'inventory turns,' I was eager to see what new things our food industry was busy dreaming up. As should be expected, I mainly found snack foods at the event: chips, crackers, cookies, chocolate, cheese. This is nothing new. For years, these categories have been the source of growth in the food industry, the products in which countless marketing dollars and energy has been spent. Not exactly the core of a well-balanced diet.

I did see lots of the new health buzzwords at the event such as 'raw' and 'gluten-free' and 'organic.' And it was exciting being in the room and taking samples of coconut macaroon dark chocolate, salsa with live probiotics, and agave-sweetned raw gelato.

Yet I think my body's response to the whole event one hour later was telling. I was still hungry! This even after I gravitated towards the 'healthier' options. My body was still in search of nutrition. And despite all the marketing claims to address health and wellness trends, I would have probably been better served with eating basic whole foods that have been around for centuries.

Still there was something appealing about seeing all the entrepreneurial energy in the room. I was charmed, entertained. But in the end, I still needed a complete meal.

What is holistic health counseling?

Two years ago I became a holistic health counselor. Five years ago I wouldn't have been able to answer this very question.

I thought if someone was physically ill, they went to see a doctor.
If they were mentally ill, they went to see a therapist.
If they needed to lose weight, they went to a nutritionist.
Holistic Health Counselor? That would have drawn a blank.

Sometimes a specialist is necessary. Like a doctor for emergency surgery. Or a therapist, if I'm dealing with the loss of a loved one. Or a nutritionist, if I want to go on a detox or drastically lose weight.

But what about someone who is looking for some healing that is a little more subtle? Someone who is 'fine' but simply doesn't look and feel their best. Someone who wants to get better, but just needs a little support. Someone who knows that something is intuitively 'wrong.'

Those are the individuals I feel are best served by a holistic health counselor (or at least me). These individuals take a long-term perspective and are not just trying to lose weight to get in a swimsuit by summer.

They want to look better, sure. But more than that they want to feel better from the inside-out.

My clients cite more energy, peace and satisfaction with their lives. To learn more visit my website.