Thai Green Curry With Crispy Tofu Balls

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Diversity is key here, with a wide range of mostly plants, offering an even wider range of phytochemical benefits:

You will need

  • 7 oz firm tofu
  • 1 oz cashew nuts (don’t soak them)
  • 1 tbsp nutritional yeast
  • 1 tsp turmeric
  • 4 scallions, sliced
  • 7 oz mangetout
  • 7 oz fermented red cabbage (i.e., from a jar)
  • 1 cup coconut milk
  • Juice of ½ lime
  • 2 tsp light soy sauce
  • 1 handful fresh cilantro, or if you have the “cilantro tastes like soap” gene, then parsley
  • 1 handful fresh basil
  • 1 green chili, chopped (multiply per heat preference)
  • 1″ piece fresh ginger, roughly chopped
  • ¼ bulb garlic, crushed
  • 1 tsp red chili flakes
  • 1 tsp black pepper, coarse ground
  • ½ tsp MSG or 1 tsp low-sodium salt
  • Avocado oil for frying
  • Recommended, to serve: lime wedges
  • Recommended, to serve: your carbohydrate of choice, such as soba noodles or perhaps our Tasty Versatile Rice.

Method

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

1) Heat the oven to 350℉ / 180℃, and bake the cashews on a baking tray for about 8 minutes until lightly toasted. Remove from the oven and allow to cool a little.

2) Combine the nuts, tofu, nutritional yeast, turmeric, and scallions in a food processor, and process until the ingredients begin to clump together. Shape into about 20 small balls.

3) Heat some oil in a skillet and fry the tofu balls, jiggling frequently to get all sides; it should take about 5 minutes to see them lightly browned. Set aside.

4) Combine the coconut milk, lime juice, soy sauce, cilantro/parsley, basil, scallions, green chili, ginger, garlic, and MSG/salt in a high-speed blender, and blend until a smooth liquid.

5) Transfer the liquid to a saucepan, and bring to the boil. Reduce the heat, add the mangetout, and simmer for about 5 minutes to reduce slightly. Stir in the red chili flakes and black pepper.

6) Serve with your preferred carbohydrate, adding the fermented red cabbage and the crispy tofu balls you set aside, along with any garnish you might like to add.

Enjoy!

Want to learn more?

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

*but not MSG or salt, as while they may in culinary terms get lumped in with spices, they are of course not plants. Nor is nutritional yeast (nor any other yeast, for that matter). However, mushrooms (not seen in this recipe, though to be honest they would be a respectable addition) would get included for a whole point per mushroom type, since while they are not technically plants but fungi, the nutritional profile is plantlike.

Take care!

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  • Is cold water bad for you? The facts behind 5 water myths

    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.

    We know the importance of staying hydrated, especially in hot weather. But even for something as simple as a drink of water, conflicting advice and urban myths abound.

    Is cold water really bad for your health? What about hot water from the tap? And what is “raw water”? Let’s dive in and find out.

    Myth 1: Cold water is bad for you

    Some recent TikToks have suggested cold water causes health problems by somehow “contracting blood vessels” and “restricting digestion”. There is little evidence for this.

    While a 2001 study found 51 out of 669 women tested (7.6%) got a headache after drinking cold water, most of them already suffered from migraines and the work hasn’t been repeated since.

    Cold drinks were shown to cause discomfort in people with achalasia (a rare swallowing disorder) in 2012 but the study only had 12 participants.

    For most people, the temperature you drink your water is down to personal preference and circumstances. Cold water after exercise in summer or hot water to relax in winter won’t make any difference to your overall health.

    Myth 2: You shouldn’t drink hot tap water

    This belief has a grain of scientific truth behind it. Hot water is generally a better solvent than cold water, so may dissolve metals and minerals from pipes better. Hot water is also often stored in tanks and may be heated and cooled many times. Bacteria and other disease-causing microorganisms tend to grow better in warm water and can build up over time.

    It’s better to fill your cup from the cold tap and get hot water for drinks from the kettle.

    Myth 3: Bottled water is better

    While bottled water might be safer in certain parts of the world due to pollution of source water, there is no real advantage to drinking bottled water in Australia and similar countries.

    According to University of Queensland researchers, bottled water is not safer than tap water. It may even be tap water. Most people can’t tell the difference either. Bottled water usually costs (substantially) more than turning on the tap and is worse for the environment.

    What about lead in tap water? This problem hit the headlines after a public health emergency in Flint, Michigan, in the United States. But Flint used lead pipes with a corrosion inhibitor (in this case orthophosphate) to keep lead from dissolving. Then the city switched water sources to one without a corrosion inhibitor. Lead levels rose and a public emergency was declared.

    Fortunately, lead pipes haven’t been used in Australia since the 1930s. While lead might be present in some old plumbing products, it is unlikely to cause problems.

    Myth 4: Raw water is naturally healthier

    Some people bypass bottled and tap water, going straight to the source.

    The “raw water” trend emerged a few years ago, encouraging people to drink from rivers, streams and lakes. There is even a website to help you find a local source.

    Supporters say our ancestors drank spring water, so we should, too. However, our ancestors also often died from dysentery and cholera and their life expectancy was low.

    While it is true even highly treated drinking water can contain low levels of things like microplastics, unless you live somewhere very remote, the risks of drinking untreated water are far higher as it is more likely to contain pollutants from the surrounding area.

    Myth 5: It’s OK to drink directly from hoses

    Tempting as it may be, it’s probably best not to drink from the hose when watering the plants. Water might have sat in there, in the warm sun for weeks or more potentially leading to bacterial buildup.

    Similarly, while drinking water fountains are generally perfectly safe to use, they can contain a variety of bacteria. It’s useful (though not essential) to run them for a few seconds before you start to drink so as to get fresh water through the system rather than what might have been sat there for a while.

    We are fortunate to be able to take safe drinking water for granted. Billions of people around the world are not so lucky.

    So whether you like it hot or cold, or somewhere in between, feel free to enjoy a glass of water this summer.

    Just don’t drink it from the hose.The Conversation

    Oliver A.H. Jones, Professor of chemistry, RMIT University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Altered Traits – by Dr. Daniel Goleman & Dr. Richard Davidson

    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.

    We know that meditation helps people to relax, but what more than that?This book explores the available science.

    We say “explore the available science”, but it’d be remiss of us not to note that the authors have also expanded the available science, conducting research in their own lab.

    From stress tests and EEGs to attention tests and fMRIs, this book looks at the hard science of what different kinds of meditation do to the brain. Not just in terms of brain state, either, but gradual cumulative anatomical changes, too. Powerful stuff!

    The style is very pop-science in presentation, easily comprehensible to all. Be aware though that this is an “if this, then that” book of science, not a how-to manual. If you want to learn to meditate, this isn’t the book for that.

    Bottom line: if you’d like to understand more about how different kinds of meditation affect the brain differently, this is the book for you.

    Click here to check out Altered Traits, and alter yours!

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  • Perfectionism, And How To Make Yours Work For You

    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.

    Harness The Power Of Your Perfectionism

    A lot of people see perfectionism as a problem—and it can be that!

    We can use perfectionism as a would-be shield against our fear of failure, by putting things off until we’re better prepared (repeat forever, or at least until the deadliniest deadline that ever deadlined), or do things but really struggle to draw a line under them and check them off as “done” because we keep tweaking and improving and improving… With diminishing returns (forever). So, that’s not helpful.

    But, if we’re mindful, we can also leverage our perfectionism to our benefit.

    Great! How?

    First we need to be able to discern the ways in which perfectionism can be bad or good for us. Or as it’s called in psychology, ways in which our perfectionism can be maladaptive or adaptive.

    • Maladaptive: describing a behavioral adaptation to our environment—specifically, a reactive behavioral adaptation that is unhealthy and really is not a solution to the problem at hand
    • Adaptive: describing a behavioral adaptation to our environment—specifically, a responsive behavioral adaptation that is healthy and helps us to thrive

    So in the case of perfectionism, one example for each might be:

    • Maladaptive: never taking up that new hobby, because you’re just going to suck at it anyway, and what’s the point if you’re not going to excel? You’re a perfectionist, and you don’t settle for anything less than excellence.
    • Adaptive: researching the new hobby, learning the basics, and recognizing that even if the results are not immediately perfect, the learning process can be… Yes, even with mistakes along the way, for they too are part of learning! You’re a perfectionist, and you’re going to be the best possible student of your new hobby.

    Did you catch the key there?

    When it comes to approaching things we do in life—either because we want to or because we must—there are two kinds of mindset: goal-oriented, and task-oriented.

    Broadly speaking, each has their merits, and as a general topic, it’s beyond the scope of today’s main feature. Here we’re looking at it in the context of perfectionism, and in that frame, there’s a clear qualitative difference:

    • The goal-oriented perfectionist will be frustrated to the point of torment, at not immediately attaining the goal. Everything short of that will be a means to an end, at best. Not fun.
    • The task-oriented perfectionist will take joy in going about the task in the best way possible, and optimizing their process as they go. The journey itself will be rewarding and a tangible product of their consistent perfectionism.

    The good news is: you get to choose! You’re not stuck in a box.

    If you’re thinking “I’m a perfectionist and I’m generally a goal-oriented person”, that’s fine. You’re just going to need to reframe your goals.

    • Instead of: my goal is to be fluent in Arabic
      • …so you never speak it, because to err is human, all too human, and you’re a perfectionist, so you don’t want that!
    • Let’s try: my goal is to study Arabic for at least 15 minutes per day, every day, without fail, covering at least some new material each time, no matter how small the increase
      • …and then you go and throw yourself into conversation way out of your depth, make mistakes, and get corrections, because that’s how you learn, and you’re a perfectionist, so you want that!

    This goes for any field of expertise, of course.

    • If you want to play the violin solo in Carnegie Hall, you have to pick up your violin and practice each day.
    • If you want to be a world-renowned pastry chef, you have to make a consistent habit of baking.
    • If you want to write a bestselling book, you have to show up at your keyboard.

    Be perfect all you want, but be the perfect student.

    And as your skills grow, maybe you’ll upgrade that to also being the perfect practitioner, and perhaps later still, the perfect teacher.

    But just remember:

    Perfection comes not from the end goal (that would be backwards thinking!) but from the process (which includes mistakes; they’re an important part of learning; embrace them and grow!), so perfect that first.

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Related Posts

  • Slow-Cooker Moroccan Tagine
  • Tuna Steak with Protein Salad

    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.

    Yes, it’s protein on protein today, and it’s all healthy.

    You will need (per person)

    • 1 tuna steak
    • 1 400g/12oz can mixed beans, drained & rinsed
    • 1 tsp capers
    • 2 tsp black pepper, coarse ground
    • 1 red chili, chopped
    • 1 lime, cut into wedges
    • ½ tsp white wine vinegar
    • Extra virgin olive oil, for cooking
    • Garnish: chopped parsley

    Method

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

    1) Put the beans in a bowl, mixing in the capers, vinegar, and 1 tsp of the black pepper

    2) Gently rub a little olive oil onto each side of the tuna steak, and season with the remainder of the black pepper (as in, the other tsp, not the rest of what you have in the house).

    3) Heat a ridged grill pan until hot, and then cook the tuna for around 3 minutes on each side. Do not jiggle it! Do not slide it, and definitely do not stir it. Just gently turn it over when necessary. The edges should be cooked, and the inside should still be pink (it’s easy to forget when it comes from a can, but remember tuna is usually eaten raw)

    4) Serve, sprinkling with the chopped chili and garnishing with the parsley. The lime wedges go on the side for squeezing at the table.

    Enjoy!

    Want to learn more?

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

    Take care!

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  • Oral vaccines could provide relief for people who suffer regular UTIs. Here’s how they work

    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.

    In a recent TikTok video, Australian media personality Abbie Chatfield shared she was starting a vaccine to protect against urinary tract infections (UTIs).

    Huge news for the UTI girlies. I am starting a UTI vaccine tonight for the first time.

    Chatfield suffers from recurrent UTIs and has turned to the Uromune vaccine, an emerging option for those seeking relief beyond antibiotics.

    But Uromune is not a traditional vaccine injected to your arm. So what is it and how does it work?

    9nong/Shutterstock

    First, what are UTIs?

    UTIs are caused by bacteria entering the urinary system. This system includes the kidneys, bladder, ureters (thin tubes connecting the kidneys to the bladder), and the urethra (the tube through which urine leaves the body).

    The most common culprit is Escherichia coli (E. coli), a type of bacteria normally found in the intestines.

    While most types of E. coli are harmless in the gut, it can cause infection if it enters the urinary tract. UTIs are particularly prevalent in women due to their shorter urethras, which make it easier for bacteria to reach the bladder.

    Roughly 50% of women will experience at least one UTI in their lifetime, and up to half of those will have a recurrence within six months.

    A diagram of the urinary system.
    UTIs are caused by bacteria enterning the urinary system. oxo7051/Shutterstock

    The symptoms of a UTI typically include a burning sensation when you wee, frequent urges to go even when the bladder is empty, cloudy or strong-smelling urine, and pain or discomfort in the lower abdomen or back. If left untreated, a UTI can escalate into a kidney infection, which can require more intensive treatment.

    While antibiotics are the go-to treatment for UTIs, the rise of antibiotic resistance and the fact many people experience frequent reinfections has sparked more interest in preventive options, including vaccines.

    What is Uromune?

    Uromune is a bit different to traditional vaccines that are injected into the muscle. It’s a sublingual spray, which means you spray it under your tongue. Uromune is generally used daily for three months.

    It contains inactivated forms of four bacteria that are responsible for most UTIs, including E. coli. By introducing these bacteria in a controlled way, it helps your immune system learn to recognise and fight them off before they cause an infection. It can be classified as an immunotherapy.

    A recent study involving 1,104 women found the Uromune vaccine was 91.7% effective at reducing recurrent UTIs after three months, with effectiveness dropping to 57.6% after 12 months.

    These results suggest Uromune could provide significant (though time-limited) relief for women dealing with frequent UTIs, however peer-reviewed research remains limited.

    Any side effects of Uromune are usually mild and may include dry mouth, slight stomach discomfort, and nausea. These side effects typically go away on their own and very few people stop treatment because of them. In rare cases, some people may experience an allergic reaction.

    How can I access it?

    In Australia, Uromune has not received full approval from the Therapeutic Goods Administration (TGA), and so it’s not something you can just go and pick up from the pharmacy.

    However, Uromune can be accessed via the TGA’s Special Access Scheme or the Authorised Prescriber pathway. This means a GP or specialist can apply for approval to prescribe Uromune for patients with recurrent UTIs. Once the patient has a form from their doctor documenting this approval, they can order the vaccine directly from the manufacturer.

    A woman sitting on a couch taking a pill.
    Antibiotics are the go-to treatment for UTIs – but scientists are looking at options to prevent them in the first place. Photoroyalty/Shutterstock

    Uromune is not covered under the Pharmaceutical Benefits Scheme, meaning patients must cover the full cost out-of-pocket. The cost of a treatment program is around A$320.

    Uromune is similarly available through special access programs in places like the United Kingdom and Europe.

    Other options in the pipeline

    In addition to Uromune, scientists are exploring other promising UTI vaccines.

    Uro-Vaxom is an established immunomodulator, a substance that helps regulate or modify the immune system’s response to bacteria. It’s derived from E. coli proteins and has shown success in reducing UTI recurrences in several studies. Uro-Vaxom is typically prescribed as a daily oral capsule taken for 90 days.

    FimCH, another vaccine in development, targets something called the adhesin protein that helps E. coli attach to urinary tract cells. FimCH is typically administered through an injection and early clinical trials have shown promising results.

    Meanwhile, StroVac, which is already approved in Germany, contains inactivated strains of bacteria such as E. coli and provides protection for up to 12 months, requiring a booster dose after that. This injection works by stimulating the immune system in the bladder, offering temporary protection against recurrent infections.

    These vaccines show promise, but challenges like achieving long-term immunity remain. Research is ongoing to improve these options.

    No magic bullet, but there’s reason for optimism

    While vaccines such as Uromune may not be an accessible or perfect solution for everyone, they offer real hope for people tired of recurring UTIs and endless rounds of antibiotics.

    Although the road to long-term relief might still be a bit bumpy, it’s exciting to see innovative treatments like these giving people more options to take control of their health.

    Iris Lim, Assistant Professor in Biomedical Science, Bond University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Where Nutrition Meets Habits!

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    Where Nutrition Meets Habits…

    This is Claudia Canu, MSc., INESEM. She’s on a mission to change the way we eat:

    Often, diet is a case of…

    • Healthy
    • Easy
    • Cheap

    (choose two)

    She wants to make it all three, and tasty too. She has her work cut out for her, but she’s already blazed quite a trail personally:

    Nine months before turning 40 years old, I set a challenge for myself: Arrive to the day I turn 40 as the best possible version of myself, physically, mentally and emotionally.❞

    ~ Claudia Canu

    In Her Own Words: My Journey To My Healthy 40s

    And it really was quite a journey:

    For those of us who’d like the short-cut rather than a nine-month quasi-spiritual journey… based on both her experience, and her academic and professional background in nutrition, her main priorities that she settled on were:

    • Making meals actually nutritionally balanced, which meant re-thinking what she thought a meal “should” be
    • Making nutritionally balanced meals that didn’t require a lot of skill and/or resources
    • That’s it!

    But, easier said than done… Where to begin?

    She shares an extensive list of recipes, from meals to snacks (I thought I was the only one who made coffee overnight oats!), but the most important thing from her is:

    Claudia’s 10 Guiding Principles:

    1. Buy only fresh ingredients that you are going to cook yourself. If you decide to buy pre-cooked ones, make sure they do not have added ingredients, especially sugar (in all its forms).
    2. Use easy and simple cooking methods.
    3. Change ingredients every time you prepare your meals.
    4. Prepare large quantities for three or four days.
    5. Store the food separately in tightly closed Tupperware.
    6. Organize yourself to always have ready-to-eat food in the fridge.
    7. When hungry, mix the ingredients in the ideal amounts to cover the needs of your body.
    8. Chew well and take the time to taste your food.
    9. Eat foods that you like and enjoy.
    10. Do not overeat but don’t undereat either.

    We have only two quibbles with this fine list, which are:

    About Ingredients!

    Depending on what’s available around you, frozen and/or tinned “one-ingredient” foods can be as nutritional as (if not more nutritional than) fresh ones. By “one-ingredient” foods here we mean that if you buy a frozen pack of chopped onions, the ingredients list will be: “chopped onions”. If you buy a tin of tomatoes, the ingredients will say “Tomatoes” or at most “Tomatoes, Tomato Juice”, for example.

    She does list the ingredients she keeps in; the idea that with these in the kitchen, you’ll never be in the position of “oh, we don’t have much in, I guess it’s a pizza delivery night” or “well there are some chicken nuggets at the back of the freezer”.

    Check Out And Plan: 10 Types Of Ingredients You Should Always Keep In Your Kitchen

    Here Today, Gone Tomorrow?

    Preparing large quantities for three or four days can result in food for one or two days if the food is unduly delicious

    But! Claudia has a remedy for that:

    Read: How To Eliminate Food Cravings And What To Do When They Win

    Anyway, there’s a wealth of resources in the above-linked pages, so do check them out!

    Perhaps the biggest take-away is to ask yourself:

    “What are my guiding principles when it comes to food?”

    If you don’t have a ready answer, maybe it’s time to tackle that—whether Claudia’s way or your own!

    Don’t Forget…

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

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