15-Minute Healthy Sauteed Asparagus and Tofu - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Add this quick-and-easy non-meat meal to your Healthiest Way of Eating this week. Prepared by using our Healthy Sauté cooking method it has great flavor with a minimal number of ingredients and is prepared without the use of heated oils. Enjoy!

15-Minute Healthy Sautéed Asparagus and Tofu
Prep and Cook Time: 20 minutes
Ingredients:

• 1 medium onion, cut in half and sliced medium thick
• 4 medium cloves garlic, chopped
• 1 TBS vegetable broth
• 2 TBS minced fresh ginger
• 3 cups thin asparagus, cut in 2-inch lengths
• 1 medium red bell pepper, thin julienne in 1-inch lengths
• 4 oz extra firm tofu, cut in 1/2-inch cubes
• 1 TBS soy sauce
• 2 TBS rice vinegar
• 1 tsp toasted sesame seeds
• salt and white pepper to taste

Directions:

1. Slice onions and chop garlic and let both sit for at least 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté onion in broth over medium high heat for about 2 minutes, stirring constantly.
3. Add garlic, ginger, asparagus, and peppers and continue to healthy sauté for another 1 minute, stirring constantly.
4. Add tofu, soy sauce, and vinegar. Turn heat to low and cover for about 2 minutes, or until vegetables are tender, yet still crisp.
5. Season with salt and pepper and sprinkle with sesame seeds.

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In-Depth Nutritional Profile for 15-Minute Healthy Sautéed Asparagus and Tofu
Healthy Food Tip

Why is pomegranate not featured on your website?

Pomegranates(Punica granatum) can definitely make an outstanding contribution to your nourishment. Some of the most recent research on pomegranates has focused on their unique combination of four nutrients--ellagic acid, caffeic acid, luteolin, and punicic acid--as its claim to fame in the cancer prevention (and especially prostate cancer prevention) area. There is no doubt that pomegranates contain some unique polyphenols that may be especially supportive in the area of cardiovascular health.
Pomegranates are not included in our list of World's Healthiest Foods primarily due to limited availability and accessibility. In many parts of the North America, pomegranates may only be available for a three-month period between September and November. In addition, they may be quite expensive. (It isn't unusual to pay US$3 for a single organic pomegranate). While we definitely encourage you to enjoy this fruit as an outstanding one in terms of health benefits, we did not find it sufficiently available and accessible to include on our original list of the World's Healthiest Foods.
Aviram M, Dornfeld L, Kaplan M, et al. Pomegranate juice flavonoids inhibit low-density lipoprotein oxidation and cardiovascular diseases: studies in atherosclerotic mice and in humans. Drugs Exp Clin Res. 2002; 28(2-3):49-62.
Cerda B, Soto C, Albaladejo MD, et al. Pomegranate juice supplementation in chronic obstructive pulmonary disease: a 5-week randomized, double-blind, placebo-controlled trial. Eur J Clin Nutr. 2006; 60(2):245-53.
Jimenez Del Rio M, Ramazanov A, Sikorski S, et al. A new method of standartization of health-promoting pomegranate fruit (punica granatum) extract. Georgian Med News. 2006; (140):70-7.
Lanskyl EP, Harrison G, Froom P, et al. Pomegranate (Punica granatum) pure chemicals show possible synergistic inhibition of human PC-3 prostate cancer cell invasion across Matrigel�. Invest New Drugs. 2005;23(2):121-122.
Mertens-Talcott SU, Jilma-Stohlawetz P, Rios J, et al. Absorption, metabolism, and antioxidant effects of pomegranate (Punica granatum l.) polyphenols after ingestion of a standardized extract in healthy human volunteers. J Agric Food Chem. 2006; 54(23):8956-61.
Singh RP, Chidambara Murthy KN, Jayaprakasha GK. Studies on the antioxidant activity of pomegranate (Punica granatum) peel and seed extracts using in vitro models. J Agric Food Chem. 2002; 50(1):81-6.