I was honored to have Jeanne Northsworthy, Certified Nutritionist and Health Coach, join me for a recent class, “The Cancer Prevention Lifestyle.”

We talked about the many lifestyle factors that account for up to 40% of cancer risk, including the benefits of eating plenty of plant foods like fruits, vegetables, whole grains, beans, and lentils.

Jeanne demoed this one-pot lentil stew, which is as versatile as it is delicious. It certainly gave me some fresh inspiration for my (admittedly limited) lentil repertoire!

Listen to Insight Into Health!

Podcast:

Check out my latest podcast episode with Analise Hagstrom, RN, MSN, CPNP-PC, where we talked about bowel movements and constipation:

Radio show:

If you missed Insight Into Health live on KSVY 91.3 radio on Monday at 7 pm PT, check out the recording below when I spoke with Lions Club District Governor Carl Steiner about what the Lions Club is, the history of the Lions Club, and several of the community service initiatives they support:

Thanks for being here,

~Allison

Subscribe now

This information is meant to educate and inspire but is not medical advice. Please consult your healthcare team to determine what is most appropriate for you.

Thanks for being here (and for giving this one a try),

~Allison

Thanks for being here,

~Allison

*Recipe inspired by yummytoddlerfood.com; see the recipe with the option to use dried figs here.

Enjoy!

~Allison

Leave a comment

Read more

In addition to enjoying the Mix & Match Salads I demonstrated for the group, many people tried — and found they enjoyed — a tofu dish from a local market. Now that they knew they liked it, they weren’t sure where to start with it in their own kitchens.

This post is for them (and you).

What Is Tofu?

Tofu is a plant-based protein made from soybeans (think edamame) through a process that is similar to cheesemaking. In short, the protein extracted from soybeans is condensed into a “block” of tofu that you find in the grocery store, often in three different types based on consistency:

1. Silken: consistency of Greek yogurt

2. Firm: consistency of feta cheese

3. Extra Firm: consistency of cheddar cheese

The type of tofu you use depends on what you are making; more on that below.

Why Eat Tofu?

Tofu is high in nutrients and low in cost and environmental impact:

• Nutrients:

  • A half-cup serving of firm tofu provides roughly 10 grams of complete protein, making it one of the few plant-based protein options to provide all essential amino acids.

  • As most tofu is made with calcium sulfate, it is a good source of calcium.

  • Regular consumption of whole soy foods1, including tofu, may reduce the risk of heart disease, certain cancers, and improve bone health.

  • Despite past concerns about soy phytoestrogens and breast cancer risk, we now know that regular soy consumption may reduce the risk of breast cancer diagnosis and recurrence.

• Cost:

  • Tofu is one of the best protein values at the grocery store, regularly coming in at one-third the cost of beef and half the cost of chicken.

• Sustainability:

  • Soybeans are one of the most sustainable proteins on the planet, since they require a fraction of the land, water, and emissions that animal proteins do.

Where to Start?

All too often, tofu is turned away before it’s been given a chance. It deserves a chance!

1. First, choose the right tofu consistency for the job:

• Silken Tofu: Best for smoothies, soups, & desserts.

• Firm: My personal favorite for stir-fries, curries, and salads.

• Extra Firm: Holds up best for grilling, baking, and crumbling for a plant-based substitute for ground beef or turkey.

2. While silken tofu can be used as is, firm and extra-firm tofu are nearly flavorless right out of the package, despite the delicious-looking dish shown on the label.

3. Adding flavor starts with removing water. Tofu blocks come submerged in water in a firm plastic container covered with plastic. Remove the plastic by cutting through it with a knife on three sides and folding it back:

4. Remove the block of tofu from the water, and slice into 1/2” thick pieces:

5. Lay the tofu in a single layer on a kitchen towel:

6. Cover the slices with the remaining portion of the kitchen towel and carefully place a heavy object on top of the bundle for 20-30 minutes to help squeeze out more water.

7. Remove tofu from the towels and proceed with the recipe! Here are a few to get you started:

Sesame Soy Tofu

Ground Tofu Tacos

Pan-Seared Tofu with Peanut Sauce

What is your favorite way to enjoy tofu?

Leave a comment

Thanks for being here,

~Allison

Please remember that this information is meant to educate and inspire but is not medical advice - please consult your healthcare team to determine what is most appropriate for you.

Thanks for being here,

~Allison

Subscribe now

P.S. - Photo credit goes to Uncle Mark, who was the lucky recipient of my last batch of muffins.

*The easiest way I’ve found to cook spaghetti squash is to place the whole thing in a microwave-safe dish, carefully pierce it 8-10 times with a sharp knife, place it in the microwave, and cook on high for 5 minutes; turn the squash (with hot pads!) and cook another 5-8 minutes until soft when gently squeezed (with a hot pad!). Let sit for at least 10 minutes, cut in half, scoop out the seeds, and scrape squash strands out with a fork.

**I’ve never tried this with any other creamy nut or seed butter, but I imagine it would be delicious. Let me know if you try it!

Leave a comment

Thanks for being here,

~Allison

Check out what I’m up to, including radio, podcast, in-person events, and more!

In my Tofu Primer, I outline what tofu is, why you should consider trying it, and where to start.

Let me know if you try it!

Leave a comment

Thanks for being here,

~Allison

Check out what I’m up to, including radio, podcast, in-person events, and more!

This means that when I do cook, I prepare double portions of staple ingredients that can be “morphed” into other meals later in the week.

Sometimes I think this through ahead of time. Most of the time, I do not.

This works for me because I don’t really follow recipes. I have go-to dishes that I can make with what I have on hand.

Base Meal

Take last week, for example. Over the weekend, my husband, , braved Costco and grabbed a rotisserie chicken so we had something quick to eat after a busy day.

We paired it with brown rice and grilled zucchini and onions. Since I was cooking side dishes anyway, I went ahead and made a double batch of the rice and veggies.

This was our “base meal.”

Morph Meal #1: Roasted Veggie Frittata

With the summer heat, I haven’t used my oven for weeks, so I was quick to take advantage of some cooler weather recently to make one of my morph meal go-to “recipes” — Mix & Match Frittata.

As you can see from the instructions below, it calls for lining the bottom of an oven-safe baking sheet with whatever cooked veggie(s) you have on hand, pouring in an egg mixture, and topping with your favorite cheese, if desired.

Since I had extra grilled zucchini and onion already prepared, step 2 was already complete. Simple. Quick. Delish.

Morph Meal #2: “Fried Rice”

I can’t get away with having extra rice on hand without making my spin on “fried” rice. Since the rice and the chicken were already cooked, this one was ready in about 20 minutes. All I had to do was dice the carrots and green beans (since I didn’t have broccoli):

Morph Meals #3 & #4: Lyle-Style Quesadilla + Allison-Style Salad

loves anything on a tortilla, so I wasn’t surprised that the remaining bits of the rotisserie chicken were put to good use for a couple of lunchtime quesadillas.

I preferred to use the remaining rice, chicken, and some baby spinach that needed to be used up to make a hearty salad:

What are your favorite morph meal ideas!

Leave a comment

Thanks for being here,

~Allison

Listen to Insight Into Health:

Check out my latest podcast episode “Starting the Menopause Conversation” with my friend Jennifer Briscoe, RN. Listen on Substack at the link below, or search for Insight Into Health wherever you listen to podcasts.

This information is meant to educate and inspire but is not medical advice. Please consult your healthcare team to determine what is most appropriate for you.

I’d love to know what you think!

Leave a comment

Thanks for being here,

~Allison