Plant-Based Salmon Recipe

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From Tofu to Salmon

This video (below) by SweetPotatoSoul isn’t just a recipe tutorial; it’s an inspiring journey into the world of vegan cooking, proving that reducing animal products doesn’t have to mean sacrificing flavor.

The key to her vegan salmon is the tofu. However, there’s a trick to the tofu – you have to press it.

Essentially, this involved putting some paper towel on either side of the tofu, and then placing a heavy object on top; this removes excess water and, more importantly, primes the tofu to absorb the flavor of your marinade!

(You’ll want to press the tofu for around 1 hour)

Find the rest of the recipe in the 12-minute video below!

Other Plant-Based Recipes

With there being so many benefits of cutting meat out of your diet, we’ve spent the time reviewing some of the top books on vegan recipes, including The Green Roasting Tin and The Vegan Instant Pot Cookbook. We hope you enjoy them as much as you’ll enjoy this recipe:

How was the video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!

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  • Nicotine pouches are being marketed to young people on social media. But are they safe, or even legal?

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    Flavoured nicotine pouches are being promoted to young people on social media platforms such as TikTok and Instagram.

    Although some viral videos have been taken down following a series of reports in The Guardian, clips featuring Australian influencers have claimed nicotine pouches are a safe and effective way to quit vaping. A number of the videos have included links to websites selling these products.

    With the rapid rise in youth vaping and the subsequent implementation of several reforms to restrict access to vaping products, it’s not entirely surprising the tobacco industry is introducing more products to maintain its future revenue stream.

    The major trans-national tobacco companies, including Philip Morris International and British American Tobacco, all manufacture nicotine pouches. British American Tobacco’s brand of nicotine pouches, Velo, is a leading sponsor of the McLaren Formula 1 team.

    But what are nicotine pouches, and are they even legal in Australia?

    Like snus, but different

    Nicotine pouches are available in many countries around the world, and their sales are increasing rapidly, especially among young people.

    Nicotine pouches look a bit like small tea bags and are placed between the lip and gum. They’re typically sold in small, colourful tins of about 15 to 20 pouches. While the pouches don’t contain tobacco, they do contain nicotine that is either extracted from tobacco plants or made synthetically. The pouches come in a wide range of strengths.

    As well as nicotine, the pouches commonly contain plant fibres (in place of tobacco, plant fibres serve as a filler and give the pouches shape), sweeteners and flavours. Just like for vaping products, there’s a vast array of pouch flavours available including different varieties of fruit, confectionery, spices and drinks.

    The range of appealing flavours, as well as the fact they can be used discreetly, may make nicotine pouches particularity attractive to young people.

    Two teenage girls vaping on a blanket in a park.
    Vaping has recently been subject to tighter regulation in Australia.
    Aleksandr Yu/Shutterstock

    Users absorb the nicotine in their mouths and simply replace the pouch when all the nicotine has been absorbed. Tobacco-free nicotine pouches are a relatively recent product, but similar style products that do contain tobacco, known as snus, have been popular in Scandinavian countries, particularly Sweden, for decades.

    Snus and nicotine pouches are however different products. And given snus contains tobacco and nicotine pouches don’t, the products are subject to quite different regulations in Australia.

    What does the law say?

    Pouches that contain tobacco, like snus, have been banned in Australia since 1991, as part of a consumer product ban on all forms of smokeless tobacco products. This means other smokeless tobacco products such as chewing tobacco, snuff, and dissolvable tobacco sticks or tablets, are also banned from sale in Australia.

    Tobacco-free nicotine pouches cannot legally be sold by general retailers, like tobacconists and convenience stores, in Australia either. But the reasons for this are more complex.

    In Australia, under the Poisons Standard, nicotine is a prescription-only medicine, with two exceptions. Nicotine can be used in tobacco prepared and packed for smoking, such as cigarettes, roll-your-own tobacco, and cigars, as well as in preparations for therapeutic use as a smoking cessation aid, such as nicotine patches, gum, mouth spray and lozenges.

    If a nicotine-containing product does not meet either of these two exceptions, it cannot be legally sold by general retailers. No nicotine pouches have currently been approved by the Therapeutic Goods Administration as a therapeutic aid in smoking cessation, so in short they’re not legal to sell in Australia.

    However, nicotine pouches can be legally imported for personal use only if users have a prescription from a medical professional who can assess if the product is appropriate for individual use.

    We only have anecdotal reports of nicotine pouch use, not hard data, as these products are very new in Australia. But we do know authorities are increasingly seizing these products from retailers. It’s highly unlikely any young people using nicotine pouches are accessing them through legal channels.

    Health concerns

    Nicotine exposure may induce effects including dizziness, headache, nausea and abdominal cramps, especially among people who don’t normally smoke or vape.

    Although we don’t yet have much evidence on the long term health effects of nicotine pouches, we know nicotine is addictive and harmful to health. For example, it can cause problems in the cardiovascular system (such as heart arrhythmia), particularly at high doses. It may also have negative effects on adolescent brain development.

    The nicotine contents of some of the nicotine pouches on the market is alarmingly high. Certain brands offer pouches containing more than 10mg of nicotine, which is similar to a cigarette. According to a World Health Organization (WHO) report, pouches deliver enough nicotine to induce and sustain nicotine addiction.

    Pouches are also being marketed as a product to use when it’s not possible to vape or smoke, such as on a plane. So instead of helping a person quit they may be used in addition to smoking and vaping. And importantly, there’s no clear evidence pouches are an effective smoking or vaping cessation aid.

    A Velo product display at Dubai airport in October 2022.
    A Velo product display at Dubai airport in October 2022. Nicotine pouches are marketed as safe to use on planes.
    Becky Freeman

    Further, some nicotine pouches, despite being tobacco-free, still contain tobacco-specific nitrosamines. These compounds can damage DNA, and with long term exposure, can cause cancer.

    Overall, there’s limited data on the harms of nicotine pouches because they’ve been on the market for only a short time. But the WHO recommends a cautious approach given their similarities to smokeless tobacco products.

    For anyone wanting advice and support to quit smoking or vaping, it’s best to talk to your doctor or pharmacist, or access trusted sources such as Quitline or the iCanQuit website.The Conversation

    Becky Freeman, Associate Professor, School of Public Health, University of Sydney

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

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  • Walking… Better.

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    Walking… Better.

    We recently reviewed52 Ways To Walk” by Annabel Streets. You asked us to share some more of our learnings from that book, and… Obviously we can’t do all 52, nor go into such detail, but here are three top tips inspired by that book…

    Walk in the cold!

    While cold weather is often seen as a reason to not walk, in fact, it has numerous health benefits, the most exciting of which might be:

    Walking in the cold causes us to convert white and yellow fat into the healthier brown fat. If you didn’t know about this, neither did scientists until about 15 years ago.

    In fact, scientists didn’t even know that adult humans could even have brown adipose tissue! It was really quite groundbreaking.

    In case you missed it: The Changed Metabolic World with Human Brown Adipose Tissue: Therapeutic Visions

    Work while you walk!

    Obviously this is only appropriate for some kinds of work… but if in your life you have any kind of work that is chiefly thinking, a bunch of it can be done while walking.

    Open your phone’s note-taking app, lock the screen and pocket your phone, and think on some problem that you need to solve. Whenever you have an “aha” moment, take out your phone and make a quick note on the go.

    For that matter, if you have the money and space (or are fortunate to have an employer disposed towards facilitating such), you could even set up a treadmill desk… At worst, it wouldn’t harm your work (and it’ll be a LOT better than sitting for so long).

    Walk within an hour of waking!

    No, this doesn’t mean that if you don’t get out of the house within 60 minutes you say “Oh no, missed the window, guess it’s a day in today”

    But it does mean: in the evening, make preparations to head out first thing in the morning. Set out your clothes and appropriate footwear, find your flask to fill with the beverage of your choice in the morning and set that with them.

    Then, when morning arrives… do your morning necessaries (e.g. some manner of morning ablutions and perhaps a light breakfast), make that drink for your flask, and hit the road.

    Why? We’ll tell you a secret:

    You ever wondered why some people seem to be more able to keep a daylight-regulated circadian rhythm than others? It’s not just about smartphones and coffees…

    This study found that getting sunlight (not electric light, not artificial sunlight, but actual sunlight, from the sun, even if filtered through partial cloud) between 08:30—09:00 resulted in higher levels of a protein called PER2. PER2 is critical for setting circadian rhythms, improving metabolism, and fortifying blood vessels.

    Besides, on a more simplistic level, it’s also a wonderful and energizing start to a healthy and productive day!

    Read: Beneficial effects of daytime light exposure on daily rhythms, metabolic state and affect

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  • Delicious Quinoa Avocado Bread

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    They’re gluten-free, full of protein and healthy fats, generous with the fiber, easy to make, and tasty too! What’s not to love? Keep this recipe (and its ingredients) handy for next time you want healthy burger buns or similar:

    You will need

    • 2½ cups quinoa flour
    • 2 cups almond flour (if allergic, just substitute more quinoa flour)
    • 1 avocado, peeled, pitted, and mashed
    • zest and juice of 1 lime
    • 2 tbsp ground flaxseed
    • 1 tsp baking powder
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Optional: seeds, oats, or similar for topping the buns

    Method

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

    1) Preheat the oven to 350℉/175℃.

    2) Mix the flaxseed with ⅓ cup warm water and set aside.

    3) Mix, in a large bowl, the quinoa flour and almond flour with the baking powder and the MSG or salt.

    4) Mix, in a separate smaller bowl, the avocado and lime.

    5) Add the wet ingredients to the dry, slowly, adding an extra ½ cup water as you do, and knead into a dough.

    6) Divide the dough into 4 equal portions, each shaped into a ball and then slightly flattened, to create a burger bun shape. If you’re going to add any seeds or similar as a topping, add those now.

    7) Bake them in the oven (on a baking sheet lined with baking paper) for 20–25 minutes. You can check whether they’re done the same way you would a cake, by piercing them to the center with a toothpick and seeing whether it comes out clean.

    8) Serve when sufficiently cooled.

    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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  • The Best Menopause Advice You Don’t Want To Hear About

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    Nutritionist and perimenopause coach Claudia Canu, whom we’ve featured before in our Expert Insights segment, has advice:

    Here’s to good health

    When it comes to alcohol, the advice is: don’t.

    Or at least, cut back, and manage the effects by ensuring good hydration, having an “alcohol curfew” and so forth.

    What’s the relation to menopause? Well, alcohol’s not good for anyone at any time of life, but there are some special considerations when it comes to alcohol and estrogenic hormonal health:

    • The liver works hard to process the alcohol as a matter of urgency, delaying estrogen processing, which can increase the risk of breast and uterine cancer.
    • Alcohol has no positive health effects and is also linked to higher risks of breast and colorectal cancer.
    • Alcohol can also trigger some menopausal symptoms, such as night sweats and hot flashes. So, maybe reaching for that “cooling drink” isn’t the remedy it might seem.
    • During menopause, the body becomes more insulin-resistant, making it more susceptible to blood sugar spikes caused by alcohol. Also not good.

    Common reasons women turn to alcohol include stress, frustration, the need for reward, and social pressure, and all of these can be heightened when undergoing hormonal changes. Yet, alcohol will ultimately only worsen each of those things.

    For more on the science of some of the above, plus tips on how to make positive changes with minimum discomfort, enjoy:

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

    Want to learn more?

    You might also like to read:

    Take care!

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  • Hearty Healthy Ukrainian Borscht

    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 the West, borscht is often thought of as Russian, but it is Ukrainian in origin and popular throughout much of Eastern Europe, with many local variations. Today’s borscht is a vegetarian (and vegan, depending on your choice of cooking fat) borscht from Kyiv, and it’s especially good for the gut, heart, and blood sugars.

    You will need

    • 1 quart vegetable stock; ideally you made this yourself from vegetable offcuts you kept in the freezer, but failing that, your supermarket should have low-sodium stock cubes
    • 4 large beets, peeled and cut into matchsticks
    • 1 can white beans (cannellini beans are ideal), drained and rinsed
    • 1 cup sauerkraut
    • 1 large onion, finely chopped
    • 1 green bell pepper, roughly chopped
    • 1 large russet potato, peeled and cut into large chunks
    • 3 small carrots, tops removed and cut into large chunks
    • 1 tbsp tomato paste
    • ½ bulb garlic, finely chopped
    • 2 tsp black pepper, coarse ground
    • 1 bunch fresh dill, chopped. If you cannot get fresh, substitute with parsley (1 bunch fresh, chopped, or 1 tbsp dried). Do not use dried dill; it won’t work.
    • A little fat for cooking; this one’s a tricky and personal decision. Butter is traditional, but would make this recipe impossible to cook without going over the recommended limit for saturated fat. Avocado oil is healthy, relatively neutral in taste, and has a high smoke point, though that latter shouldn’t be necessary here if you are attentive with the stirring. Extra virgin olive oil is also a healthy choice, but not as neutral in flavor and does have a lower smoke point. Coconut oil has arguably too strong a taste and a low smoke point. Seed oils are very heart-unhealthy. All in all, avocado oil is a respectable choice from all angles except tradition.
    • On standby: a little vinegar (your preference what kind)

    Salt is conspicuous by its absence, but there should be enough already from the other ingredients, especially the sauerkraut.

    Method

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

    1) Heat some oil in a large sauté pan (cast iron is perfect if you have it), add the onion and pepper, and stir until the onion is becoming soft.

    2) Add the carrots and beets and stir until they are becoming soft. If you need to add a little more oil, that’s fine.

    3) Add the tomato paste, and stir in well.

    4) Add a little (about ½ cup) of the vegetable stock and stir in well until you get a consistent texture with the tomato paste.

    5) Add the sauerkraut and the rest of the broth, and cook for about 20 minutes.

    6) Add the potatoes and cook for another 10 minutes.

    7) Add the beans and cook for another 5 minutes.

    8) Add the garlic, black pepper, and herbs. Check that everything is cooked (poke a chunk of potato with a fork) and that the seasoning is to your liking. The taste should be moderately sour from the sauerkraut; if it is sweet, you can stir in a little vinegar now to correct that.

    9) Serve! Ukrainian borscht is most often served hot (unlike Lithuanian borscht, which is almost always served cold), but if the weather’s warm, it can certainly be enjoyed cold too:

    Enjoy!

    Want to learn more?

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

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  • Exercise with Type 1 Diabetes – by Ginger Vieira

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    If you or a loved one has Type 1 Diabetes, you’ll know that exercise can be especially frustrating…

    • If you don’t do it, you risk weight gain and eventual insulin resistance.
    • If you do it, you risk dangerous hypos, or perhaps hypers if you took off your pump or skipped a bolus.

    Unfortunately, the popular medical advice is “well, just do your best”.

    Ginger Vieira is Type 1 Diabetic, and writes with 20+ experience of managing her diabetes while being a keen exerciser. As T1D folks out there will also know, comorbidities are very common; in her case, fibromyalgia was the biggest additional blow to her ability to exercise, along with an underactive thyroid. So when it comes to dealing with the practical nuts and bolts of things, she (while herself observing she’s not a doctor, let alone your doctor) has a lot more practical knowledge than an endocrinologist (without diabetes) behind a desk.

    Speaking of nuts and bolts, this book isn’t a pep talk.

    It has a bit of that in, but most of it is really practical information, e.g: using fasted exercise (4 hours from last meal+bolus) to prevent hypos, counterintuitive as that may seemthe key is that timing a workout for when you have the least amount of fast-acting insulin in your body means your body can’t easily use your blood sugars for energy, and draws from your fat reserves instead… Win/Win!

    That’s just one quick tip because this is a 1-minute review, but Vieira gives:

    • whole chapters, with example datasets (real numbers)
    • tech-specific advice, e.g. pump, injection, etc
    • insulin-specific advice, e.g. fast vs slow, and adjustments to each in the context of exercise
    • timing advice re meal/bolus/exercise for different insulins and techs
    • blood-sugar management advice for different exercise types (aerobic/anaerobic, sprint/endurance, etc)

    …and lots more that we don’t have room to mention here

    Basically… If you or a loved one has T1D, we really recommend this book!

    Order a copy of “Exercise with Type 1 Diabetes” from Amazon today!

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