Health Benefits Of Cranberries (But: You’d Better Watch Out)

10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

Health Benefits Of Cranberries (But: You’d Better Watch Out)

Quick clarification first: today we’re going to be talking about cranberries. Not “cranberry juice drink” that is loaded with sugar, nor “cranberry jelly” or similar that is more added sugar than it is cranberry.

We’re going to keep this short today, because “eat berries” is probably something you know already, but there are some things you should be aware of!

The benefits

Cranberries, even more than most berries, are full of polyphenols and flavonoids that do “those three things that usually come together”: antioxidant properties, anti-inflammatory properties, and anti-cancer properties

Unsurprisingly, this also means they’re good for the immune system and thus quite a boon in flu season:

Consumption of cranberry polyphenols enhances human γδ-T cell proliferation and reduces the number of symptoms associated with colds and influenza: a randomized, placebo-controlled intervention study

They’re also good for heart health:

The effects of cranberry on cardiovascular metabolic risk factors: a systematic review and meta-analysis

Quick Tip: we’re giving you one study for each of these things for brevity, but if you click through on any of our PubMed study links, you’ll (almost) always see a heading “Similar articles” heading beneath it, which will (almost) always show you plenty more.

Perhaps the most popular reason people take cranberry supplements, though, is their effectiveness at prevention of urinary tract infections:

Cranberry-containing products for prevention of urinary tract infections in susceptible populations: a systematic review and meta-analysis of randomized controlled trials

Indeed, their effectiveness is such that researchers have considered them a putative alternative to antibiotics, particularly in individuals with recurrent UTIs:

Can Cranberries Contribute to Reduce the Incidence of Urinary Tract Infections? A Systematic Review with Meta-Analysis and Trial Sequential Analysis of Clinical Trials

Is it safe?

Cranberries are generally considered a very healthful food. However, there are two known possible exceptions:

If you are taking warfarin, it is possible that cranberry consumption may cause additional anti-clotting effects that you don’t want.

If you are at increased risk of kidney stones, the science is currently unclear as to whether this will help or hinder:

Where can I get some?

You can probably buy fresh, frozen, or dried cranberries from wherever you normally do your grocery shopping.

However, if you prefer to take it in supplement form, then here’s an example product on Amazon

Enjoy!

Don’t Forget…

Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

  • Vaping: A Lot Of Hot Air?
    Vaping: Is it just hot air? Opinions vary, with some saying it’s worse than smoking, others saying it’s no different, and some claiming it’s a healthier alternative. The truth lies in the science.

Learn to Age Gracefully

Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • The Ultimate Booster

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Winning The Biological Arms Race

    The human immune system (and indeed, other immune systems, but we are all humans here, after all) is in a constant state of war with pathogens, and that war is a constant biological arms race:

    • We improve our defenses and destroy the attackers; the 1% of pathogens that survived now “know” how to counter that trick.
    • The pathogens wreak havoc in our systems; the n% of us that survive now have immune systems that “know” how to counter that trick.

    Vaccines are a mighty tool in our favor here, because they’re the technology that stops our n% from also being a very low number.

    With vaccines, we can effectively pass on established defenses onto the population at large, as this cute video explains very well and very simply in 57 seconds:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    The problem with vaccines

    The problem is that this accelerates the arms race. It’s like a chess game where we are able to respond to every move quickly (which is good for us), and/but this means passing the move over to our opponent sooner.

    That problem’s hard to avoid, because the alternative has always been “let people die in much larger numbers”.

    Traditional vs mRNA vaccines

    A quick refresher before we continue to the big news of the day:

    • Traditional vaccines use a disabled version of a pathogen to trigger an immune response that will teach the body to recognize the pathogen ready for when the full version shows up
    • mRNA vaccines use a custom-made bit of genetic information to tell the body to make its own harmless fake pathogen and then respond to the harmless fake pathogen it made.

    Note: this happens independently of the host’s DNA, so no, it does not change your DNA

    See also: The Truth About Vaccines

    Here’s a more detailed explainer (with a helpful diagram) using the COVID mRNA vaccine as an example:

    Genome.gov | How does an mRNA vaccine work?

    However, this still leaves us “chasing strains”, because as the pathogen (in this case, a virus) adapts, the vaccine has to be updated too, hence all the boosters.

    This is a lot like a security update for your computer’s antivirus software. They’re annoying, but they do an important job.

    No more “chasing strains”

    The press conference soundbite on this sums it up well:

    ❝Scientists at UC Riverside have demonstrated a new, RNA-based vaccine strategy that is effective against any strain of a virus and can be used safely even by babies or the immunocompromised.❞

    ~ Jules Bernstein

    Read in full: Vaccine breakthrough means no more chasing strains

    You may be wondering: what makes this one effective against any strain?

    ❝What I want to emphasize about this vaccine strategy is that it is broad.

    It is broadly applicable to any number of viruses, broadly effective against any variant of a virus, and safe for a broad spectrum of people. This could be the universal vaccine that we have been looking for.

    Viruses may mutate in regions not targeted by traditional vaccines. However, we are targeting their whole genome with thousands of small RNAs. They cannot escape this.❞

    ~ Dr. Rong Hai

    Importantly, this means it can be applied not just to one disease, let alone just one strain of COVID. Rather, it can be used for a wide variety of viruses that have similar viral functions—COVID / SARS in general, including influenza, and even viruses such as dengue.

    How it does this: the above article explains in more detail, but in few words: it targets tiny strings of the genome that are present in all strains of the virus.

    Illustrative example: if you wanted to block 10almonds (please don’t), you could block our email address.

    But if we were malicious (we’re not) we could be sneaky and change it, so you’d have to block the new one, and the cycle repeats.

    But if you were block all emails containing the tiny string of characters “10almonds”, changing our email address would no longer penetrate your defenses.

    Now imagine also blocking strings such as “One-Minute Book Review” and “Today’s almonds have been activated by” and other strings we use in every email.

    Now multiply this by thousands of strings (because genomes are much larger than our little newsletter), and you see its effectiveness!

    Great! How can I get this?

    It’s still in the testing stages for now; this is “breaking news” science, after all.

    The study itself

    …is paywalled for now, sadly, but if you happen to have institutional access, here it is:

    Live-attenuated virus vaccine defective in RNAi suppression induces rapid protection in neonatal and adult mice lacking mature B and T cells

    Take care!

    Share This Post

  • PTSD, But, Well…. Complex.

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    PTSD is typically associated with military veterans, for example, or sexual assault survivors. There was a clear, indisputable, Bad Thing™ that was experienced, and it left a psychological scar. When something happens to remind us of that—say, there are fireworks, or somebody touches us a certain way—it’ll trigger an immediate strong response of some kind.

    These days the word “triggered” has been popularly misappropriated to mean any adverse emotional reaction, often to something trivial.

    But, not all trauma is so clear. If PTSD refers to the result of that one time you were smashed with a sledgehammer, C-PTSD (Complex PTSD) refers to the result of having been hit with a rolled-up newspaper every few days for fifteen years, say.

    This might have been…

    • childhood emotional neglect
    • a parent with a hair-trigger temper
    • bullying at school
    • extended financial hardship as a young adult
    • “just” being told or shown all too often that your best was never good enough
    • the persistent threat (real or imagined) of doom of some kind
    • the often-reinforced idea that you might lose everything at any moment

    If you’re reading this list and thinking “that’s just life though”, you might be in the estimated 1 in 5 people with (often undiagnosed) C-PTSD.

    How About You? Take The (5mins) Test Here

    Now, we at 10almonds are not doctors or therapists and even if we were, we certainly wouldn’t try to diagnose from afar. But, even if there’s only a partial match, sometimes the same advice can help.

    So what are the symptoms of C-PTSD?

    • A feeling that nothing is safe; we might suddenly lose what we have gained
    • The body keeps the score… And it shows. We may have trouble relaxing, an aversion to exercise for reasons that don’t really add up, or an aversion to being touched.
    • Trouble sleeping, born of nagging sense that to sleep is to be vulnerable to attack, and/or lazy, and/or negligent of our duties
    • Poor self-image, about our body and/or about ourself as a person.
    • We’re often drawn to highly unavailable people—or we are the highly unavailable person to which our complementary C-PTSD sufferers are attracted.
    • We are prone to feelings of rage. Whether we keep a calm lid on it or lose our temper, we know it’s there. We’re angry at the world and at ourselves.
    • We are not quick to trust—we may go through the motions of showing trust, but we’re already half-expecting that trust to have been misplaced.
    • “Hell is other people” has become such a rule of life that we may tend to cloister ourselves away from company.
    • We may try to order our environment around us as a matter of safety, and be easily perturbed by sudden changes being imposed on us, even if ostensibly quite minor or harmless.
    • In a bid to try to find safety, we may throw ourselves into work—whatever that is for us. It could be literally our job, or passion projects, or our family, or community, and in and of itself that’s great! But the motivation is more of an attempt to distract ourselves from The Horrors™.

    “Alright, I scored more of those than I care to admit. What now?”

    A lot of the answer lies in first acknowledging to yourself what happened, to make you feel the way you do now. If you, for example, have an abject hatred of Christmas, what were your childhood Christmases like? If you fear losing money that you’ve accumulated, what underpins that fear? It could be something that directly happened to you, but it also could just be repeated messages you received from your parents, for example.

    It could even be that you had superficially an idyllic perfect childhood. Health, wealth, security, a loving family… and simply a chemical imbalance in your brain made it a special kind of Hell for you that nobody understood, and perhaps you didn’t either.

    Unfortunately, a difficult task now lies ahead: giving love, understanding, compassion, and reassurance to the person for whom you may have the most contempt in the world: yourself.

    If you’d like some help with that, here are some resources:

    ComplexTrauma.org (a lot of very good free resources, with no need for interaction)

    CPTSD Foundation (mostly paid courses and the like)

    Some final words about healing…

    • You are in fact amazing,
    • You can do it, and
    • You deserve it.

    Share This Post

  • They Were Injured at the Super Bowl Parade. A Month Later, They Feel Forgotten.

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    KFF Health News and KCUR are following the stories of people injured during the Feb. 14 mass shooting at the Kansas City Chiefs Super Bowl celebration. Listen to how one Kansas family is coping with the trauma.

    Jason Barton didn’t want to attend the Super Bowl parade this year. He told a co-worker the night before that he worried about a mass shooting. But it was Valentine’s Day, his wife is a Kansas City Chiefs superfan, and he couldn’t afford to take her to games since ticket prices soared after the team won the championship in 2020.

    So Barton drove 50 miles from Osawatomie, Kansas, to downtown Kansas City, Missouri, with his wife, Bridget, her 13-year-old daughter, Gabriella, and Gabriella’s school friend. When they finally arrived home that night, they cleaned blood from Gabriella’s sneakers and found a bullet in Bridget’s backpack.

    Gabriella’s legs were burned by sparks from a ricocheted bullet, Bridget was trampled while shielding Gabriella in the chaos, and Jason gave chest compressions to a man injured by gunfire. He believes it was Lyndell Mays, one of two men charged with second-degree felony murder.

    “There’s never going to be a Valentine’s Day where I look back and I don’t think about it,” Gabriella said, “because that’s a day where we’re supposed to have fun and appreciate the people that we have.”

    One month after the parade in which the U.S. public health crisis that is gun violence played out on live television, the Bartons are reeling from their role at its epicenter. They were just feet from 43-year-old Lisa Lopez-Galvan, who was killed. Twenty-four other people were injured. Although the Bartons aren’t included in that official victim number, they were traumatized, physically and emotionally, and pain permeates their lives: Bridget and Jason keep canceling plans to go out, opting instead to stay home together; Gabriella plans to join a boxing club instead of the dance team.

    During this first month, Kansas City community leaders have weighed how to care for people caught in the bloody crossfire and how to divide more than $2 million donated to public funds for victims in the initial outpouring of grief.

    The questions are far-reaching: How does a city compensate people for medical bills, recovery treatments, counseling, and lost wages? And what about those who have PTSD-like symptoms that could last years? How does a community identify and care for victims often overlooked in the first flush of reporting on a mass shooting: the injured?

    The injured list could grow. Prosecutors and Kansas City police are mounting a legal case against four of the shooting suspects, and are encouraging additional victims to come forward.

    “Specifically, we’re looking for individuals who suffered wounds from their trying to escape. A stampede occurred while people were trying to flee,” said Jackson County Prosecutor Jean Peters Baker. Anyone who “in the fleeing of this event that maybe fell down, you were trampled, you sprained an ankle, you broke a bone.”

    Meanwhile, people who took charge of raising money and providing services to care for the injured are wrestling with who gets the money — and who doesn’t. Due to large donations from celebrities like Taylor Swift and Travis Kelce, some victims or their families will have access to hundreds of thousands of dollars for medical expenses. Other victims may simply have their counseling covered.

    The overall economic cost of U.S. firearm injuries is estimated by a recent Harvard Medical School study at $557 billion annually. Most of that — 88% — represented quality-of-life losses among those injured by firearms and their families. The JAMA-published study found that each nonfatal firearm injury leads to roughly $30,000 in direct health care spending per survivor in the first year alone.

    In the immediate aftermath of the shootings, as well-intentioned GoFundMe pages popped up to help victims, executives at United Way of Greater Kansas City gathered to devise a collective donation response. They came up with “three concentric circles of victims,” said Jessica Blubaugh, the United Way’s chief philanthropy officer, and launched the #KCStrong campaign.

    “There were folks that were obviously directly impacted by gunfire. Then the next circle out is folks that were impacted, not necessarily by gunshots, but by physical impact. So maybe they were trampled and maybe they tore a ligament or something because they were running away,” Blubaugh said. “Then third is folks that were just adjacent and/or bystanders that have a lot of trauma from all of this.”

    PTSD, Panic, and the Echo of Gunfire

    Bridget Barton returned to Kansas City the day after the shooting to turn in the bullet she found in her backpack and to give a statement at police headquarters. Unbeknownst to her, Mayor Quinton Lucas and the police and fire chiefs had just finished a press conference outside the building. She was mobbed by the media assembled there — interviews that are now a blur.

    “I don’t know how you guys do this every day,” she remembered telling a detective once she finally got inside.

    The Bartons have been overwhelmed by well wishes from close friends and family as they navigate the trauma, almost to the point of exhaustion. Bridget took to social media to explain she wasn’t ignoring the messages, she’s just responding as she feels able — some days she can hardly look at her phone, she said.

    A family friend bought new Barbie blankets for Gabriella and her friend after the ones they brought to the parade were lost or ruined. Bridget tried replacing the blankets herself at her local Walmart, but when she was bumped accidentally, it triggered a panic attack. She abandoned her cart and drove home.

    “I’m trying to get my anxiety under control,” Bridget said.

    That means therapy. Before the parade, she was already seeing a therapist and planning to begin eye movement desensitization and reprocessing, a form of therapy associated with treating post-traumatic stress disorder. Now the shooting is the first thing she wants to talk about in therapy.

    Since Gabriella, an eighth grader, has returned to middle school, she has dealt with the compounding immaturity of adolescence: peers telling her to get over it, pointing finger guns at her, or even saying it should have been her who was shot. But her friends are checking on her and asking how she’s doing. She wishes more people would do the same for her friend, who took off running when the shooting started and avoided injury. Gabriella feels guilty about bringing her to what turned into a horrifying experience.

    “We can tell her all day long, ‘It wasn’t your fault. She’s not your responsibility.’ Just like I can tell myself, ‘It wasn’t my fault or my responsibility,’” Bridget said. “But I still bawled on her mom’s shoulder telling her how sorry I was that I grabbed my kid first.”

    The two girls have spent a lot of time talking since the shooting, which Gabriella said helps with her own stress. So does spending time with her dog and her lizard, putting on makeup, and listening to music — Tech N9ne’s performance was a highlight of the Super Bowl celebration for her.

    In addition to the spark burns on Gabriella’s legs, when she fell to the concrete in the pandemonium she split open a burn wound on her stomach previously caused by a styling iron.

    “When I see that, I just picture my mom trying to protect me and seeing everyone run,” Gabriella said of the wound.

    It’s hard not to feel forgotten by the public, Bridget said. The shooting, especially its survivors, have largely faded from the headlines aside from court dates. Two additional high-profile shootings have occurred in the area since the parade. Doesn’t the community care, she wonders, that her family is still living with the fallout every day?

    “I’m going to put this as plainly as possible. I’m f—ing pissed because my family went through something traumatic,” Bridget vented in a recent social media post. “I don’t really want anything other [than], ‘Your story matters, too, and we want to know how you’re doing.’ Have we gotten that? Abso-f—lutely not.”

    ‘What Is the Landscape of Need?’

    Helped in part by celebrities like Swift and Kelce, donations for the family of Lopez-Galvan, the lone fatality, and other victims poured in immediately after the shootings. Swift and Kelce donated $100,000 each. With the help of an initial $200,000 donation from the Kansas City Chiefs, the United Way’s #KCStrong campaign took off, reaching $1 million in the first two weeks and sitting at $1.2 million now.

    Six verified GoFundMe funds were established. One solely for the Lopez-Galvan family has collected over $406,000. Smaller ones were started by a local college student and Swift fans. Churches have also stepped up, and one local coalition had raised $183,000, money set aside for Lopez-Galvan’s funeral, counseling services for five victims, and other medical bills from Children’s Mercy Kansas City hospital, said Ray Jarrett, executive director of Unite KC.

    Money for Victims Rolls In

    Donations poured in for those injured at the Super Bowl Parade in Kansas City after the Feb. 14 shootings. The largest, starting with a $200,000 donation from the Kansas City Chiefs, is at the United Way of Greater Kansas City. Six GoFundMe sites also popped up, due in part to $100,000 donations each from Taylor Swift and Travis Kelce. Here’s a look at the totals as of March 12.United Way#KCStrong: $1.2 million.Six Verified GoFundMe AccountsLisa Lopez-Galvan GoFundMe (Taylor Swift donated): $406,142Reyes Family GoFundMe (Travis Kelce donated): $207,035Samuel Arellano GoFundMe: $11,896Emily Tavis GoFundMe: $9,518Cristian Martinez’s GoFundMe for United Way: $2,967Swifties’ GoFundMe for Children’s Mercy hospital: $1,060ChurchesResurrection (Methodist) “Victims of Violence Fund”: $53,358‘The Church Loves Kansas City’: $183,000 

    Meanwhile, those leading the efforts found models in other cities. The United Way’s Blubaugh called counterparts who’d responded to their own mass shootings in Orlando, Florida; Buffalo, New York; and Newtown, Connecticut.

    “The unfortunate reality is we have a cadre of communities across the country who have already faced tragedies like this,” Blubaugh said. “So there is an unfortunate protocol that is, sort of, already in place.”

    #KCStrong monies could start being paid out by the end of March, Blubaugh said. Hundreds of people called the nonprofit’s 211 line, and the United Way is consulting with hospitals and law enforcement to verify victims and then offer services they may need, she said.

    The range of needs is staggering — several people are still recovering at home, some are seeking counseling, and many weren’t even counted in the beginning. For instance, a plainclothes police officer was injured in the melee but is doing fine now, said Police Chief Stacey Graves.

    Determining who is eligible for assistance was one of the first conversations United Way officials had when creating the fund. They prioritized three areas of focus: first were the wounded victims and their families, second was collaborating with organizations already helping victims in violence intervention and prevention and mental health services, and third were the first responders.

    Specifically, the funds will be steered to cover medical bills, or lost wages for those who haven’t been able to work since the shootings, Blubaugh said. The goal is to work quickly to help people, she said, but also to spend the money in a judicious, strategic way.

    “We don’t have a clear sightline of the entire landscape that we’re dealing with,” Blubaugh said. “Not only of how much money do we have to work with, but also, what is the landscape of need? And we need both of those things to be able to make those decisions.”

    Firsthand Experience of Daily Kansas City Violence

    Jason used his lone remaining sick day to stay home with Bridget and Gabriella. An overnight automation technician, he is the family’s primary breadwinner.

    “I can’t take off work, you know?” he said. “It happened. It sucked. But it’s time to move on.”

    “He’s a guy’s guy,” Bridget interjected.

    On Jason’s first night back at work, the sudden sound of falling dishes startled Bridget and Gabriella, sending them into each other’s arms crying.

    “It’s just those moments of flashbacks that are kicking our butts,” Bridget said.

    Tell Us About Your Experience

    We are continuing to report on the effects of the parade shooting on the people who were injured and the community as a whole. Do you have an experience you want to tell us about, or a question you think we should look into? Message KCUR’s text line at (816) 601-4777. Your information will not be used in an article without your permission.

    In a way, the shooting has brought the family closer. They’ve been through a lot recently. Jason survived a heart attack and cancer last year. Raising a teenager is never easy.

    Bridget can appreciate that the bullet lodged in her backpack, narrowly missing her, and that Gabriella’s legs were burned by sparks but she wasn’t shot.

    Jason is grateful for another reason: It wasn’t a terrorist attack, as he initially feared. Instead, it fits into the type of gun violence he’d become accustomed to growing up in Kansas City, which recorded its deadliest year last year, although he’d never been this close to it before.

    “This crap happens every single day,” he said. “The only difference is we were here for it.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    Share This Post

  • Soap vs Sanitizer – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing soap to sanitizer, we picked the soap.

    Why?

    Both are good at killing bacteria / inactivating viruses, but there are several things that set them apart:

    • Soap doesn’t just kill them; it slides them off and away down the drain. That means that any it failed to kill are also off and down the drain, not still on your hands. This is assuming good handwashing technique, of course!
    • Sanitizer gel kills them, but can take up to 4 minutes of contact to do so. Given that people find 20 seconds of handwashing laborious, 240 seconds of sanitizer gel use seems too much to hope for.

    Both can be dehydrating for the hands; both can have ingredients added to try to mitigate that.

    We recommend a good (separate) moisturizer in either case, but the point is, the dehydration factor doesn’t swing it far either way.

    So, we’ll go with the one that gets rid of the germs the most quickly: the soap

    10almonds tip: splash out on the extra-nice hand-soaps for your home—this will make you and others more likely to wash your hands more often! Sometimes, making something a more pleasant experience makes all the difference.

    Want to know more?

    Check out:

    Mythbusting Handwashing

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • The Neuroscience of You – by Dr. Chantel Prat

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    The insides of people are rarely so standardized as one finds in a medical textbook, and that’s just as true of the brain as it is of any other organ—and often more so.

    Our brains all look quite different from each other’s. Of course there are similarities; a wobbly mass of white and grey matter with tiny blood vessels running through. The constituent parts are (usually!) all present and correct. But… what is “correct”?

    Dr. Chantel Prat takes us on a tour of the anatomical features that we may have grown or shrunken over the course of our life, according to how we’ve used them, or not. She also looks at what’s going on when it comes to the smaller scale—from the neuronal to the neurochemical.

    We learn the truth (and myth) when it comes to left- and right-brainedness, and we learn how whether we saw that dress as black and blue or white and gold, depends on our circadian rhythm (and thus whether we have wired ourselves for perceiving colors more or less often under daylight or artificial light). And lots more.

    The style throughout is very accessible, for a book that goes beyond most “how the brain works” books.

    Bottom line: if you’re interested in the workings of your brain (as opposed to: a standardized Platonic ideal of what a brain might be), then this book will set you on the right track.

    Click here to check out The Neuroscience of You, and learn more about what makes you you!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails:

  • Crispy Tofu Pad Thai

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Easy to make, delicious to enjoy, and packed with phytonutrients, this dish is a great one to add to your repertoire:

    You will need

    • 10 oz ready-to-wok rice noodles, or 6 oz dry
    • 5 oz silken tofu
    • 5 oz firm or extra firm tofu, cut into small cubes
    • 1 oz arrowroot (or cornstarch if you don’t have arrowroot)
    • 4 scallions, sliced
    • ¼ bulb garlic, finely chopped
    • 1″ piece fresh ginger, grated
    • 1 red chili, chopped (multiply per your heat preferences)
    • 1 red bell pepper, deseeded and thinly sliced
    • 4 oz bok choi, thinly sliced
    • 4 oz mung bean sprouts
    • 1 tbsp tamari (or other, but tamari is traditional) soy sauce
    • 1 tbsp sweet chili sauce
    • Juice of ½ lime
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Avocado oil, or your preferred oil for stir-frying
    • To serve: lime wedges
    • Optional garnish: crushed roasted peanuts (if allergic, substitute sesame seeds; peanuts are simply traditional, that’s all)

    Method

    (we suggest you read everything at least once before doing anything)

    1) Scramble the silken tofu. For guidance and also additional seasoning pointers, see our Tasty Tofu Scramble recipe, but omit the thyme.

    2) Cook the noodles if necessary (i.e. if they are the dry type and need boiling, as opposed to “ready-to-wok” noodles that don’t), drain, and set aside.

    4) Prepare the tofu cubes: if the tofu cubes are dry to the touch, toss them gently in a little oil to coat. If they’re wet to the touch, no need. Dust the tofu cubes with the arrowroot and MSG/salt; you can do this in a bowl, tossing gently to distribute the coating evenly.

    4) Heat some oil in a wok over a high heat, and fry the tofu on each side until golden and crispy all over, and set aside.

    5) Stir-fry the scallions, garlic, ginger, chili, and bell pepper for about 2 minutes.

    6) Add the bean sprouts and bok choi, and keep stir-frying for another 2 minutes.

    7) Add everything that’s not already in the pan except the lime wedges and peanuts (i.e., add the things you set aside, plus the remaining as-yet-untouched ingredients) and stir-fry for a further 2 minutes.

    8) Serve hot, garnished with the crushed peanuts if using, and with the lime wedges on the side:

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

    Don’t Forget…

    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

    Learn to Age Gracefully

    Join the 98k+ American women taking control of their health & aging with our 100% free (and fun!) daily emails: