Sesame & Peanut Tofu

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Yesterday we learned how to elevate tofu from “nutrition” to “nutritious tasty snack” with our Basic Baked Tofu recipe; today we’re expanding on that, to take it from “nutritious tasty snack” to “very respectable meal”.

You will need

For the tofu:

  • The Basic Baked Tofu that we made yesterday (consider making this to be “step zero” of today’s recipe if you don’t already have a portion in the fridge)

For the sauce:

  • ⅓ cup peanut butter, ideally with no added sugar or salt (if allergic to peanuts specifically, use almond butter; if allergic to nuts generally, use tahini)
  • ¼ bulb garlic, grated or crushed
  • 1 tbsp tamarind paste
  • 1½ tbsp tamari sauce (or low-sodium soy sauce, if a substitution is necessary)
  • 1 tbsp sambal oelek (or sriracha sauce, if a substitution is necessary)
  • 1 tsp ground coriander
  • 1 tsp ground black pepper
  • ½ tsp ground sweet cinnamon
  • ½ tsp MSG (or else omit; do not substitute with salt in this case unless you have a particular craving)
  • zest of 1 lime

For the vegetables:

  • 14 oz broccolini / tenderstem broccoli, thick ends trimmed (failing that, any broccoli)
  • 6 oz shelled edamame
  • 1½ tsp toasted sesame oil

For serving:

  • 4 cups cooked rice (we recommend our Tasty Versatile Rice recipe)
  • ½ cup raw cashews, soaked in hot water for at least 5 minutes and then drained (if allergic, substitute cooked chickpeas, rinsed and drained)
  • 1 tbsp toasted sesame seeds
  • 1 handful chopped cilantro, unless you have the “this tastes like soap” gene, in which case substitute chopped parsley

Method

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

1) Combine the sauce ingredients in a bowl and whisk well (or use a blender if you have one that’s comfortable with this relatively small quantity of ingredients). Taste it, and adjust the ingredient ratios if you’d like more saltiness, sweetness, sourness, spiciness, umami.

2) Prepare a bowl with cold water and some ice. Steam the broccolini and edamame for about 3 minutes; as soon as they become tender, dump them into the ice bathe to halt the cooking process. Let them chill for a few minutes, then drain, dry, and toss in the sesame oil.

3) Reheat the tofu if necessary (an air fryer is great for this), and then combine with half of the sauce in a bowl, tossing gently to coat well.

4) Add a little extra water to the remaining sauce, enough to make it pourable, whisking to an even consistency.

5) Assemble; do it per your preference, but we recommend the order: rice, vegetables, tofu, cashews, sauce, sesame seeds, herbs.

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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  • Sugar, Hazelnuts, Books & Brains

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    It’s Q&A Day!

    Each Thursday, we respond to subscriber questions and requests! If it’s something small, we’ll answer it directly; if it’s something bigger, we’ll do a main feature in a follow-up day instead!

    So, no question/request to big or small; they’ll just get sorted accordingly

    Remember, you can always hit reply to any of our emails, or use the handy feedback widget at the bottom. We always look forward to hearing from you!

    Q: Interesting info, however, I drink hazelnut milk LOL so would have liked a review of that. But now I want to give hemp and pea milks a try. Thanks

    Aww! Here then just for you, is a quick rundown…

    • Pros: high in protein¹, vitamin B, and vitamin E
    • Cons: high in fat², low in calcium

    ¹Compared head-to-head with almond milk for example, it has double the protein (but also double the calories)

    ²However, is also has been found to lower LDL (bad) cholesterol (and incidentally, also reduce inflammation), and in a later systematic review, it was found to not correlate to weight gain, despite its high calorie-content.

    If you don’t already, and would like to try making your own…

    Click here for step-by-step instructions to make your own hazelnut milk! (very simple)

    Q: Wondering if you can evaluate CLA and using it to assist with weight loss. Thanks

    Will do! (Watch this space)

    Q: What’s the process behind the books you recommend? You seem to have a limitless stream of recommendations

    We do our best!

    The books we recommend are books that…

    • are on Amazon—it makes things tidy, consistent, and accessible. And if you end up buying one of the books, we get a small affiliate commission*.
    • we have read—we would say “obviously”, but you might be surprised how many people write about books without having read them.
    • pertain in at least large part to health and/or productivity.
    • are written by humans—bookish people (and especially Kindle Unlimited users) may have noticed lately that there are a lot of low quality AI-written books flooding the market, sometimes with paid 5-star reviews to bolster them. It’s frustrating, but we can tell the difference and screen those out.
    • are of a certain level of quality. They don’t have to be “top 5 desert-island books”, because well, there’s one every day and the days keep coming. But they do have to genuinely deliver the value that we describe, and merit a sincere recommendation.
    • are varied—we try to not give a run of “samey” books one after another. We will sometimes review a book that covers a topic another previously-reviewed book did, but it must have something about it that makes it different. It may be a different angle or a different writing style, but it needs something to set it apart.

    *this is from Amazon and isn’t product-specific, so this is not affecting our choice of what books to review at all—just that they will be books that are available on Amazon.

    Q: Great video on dopamine. Thumbs up on the book recommendation. Would you please consider doing a piece or two on inflammation? I live with Lupus and it is a constant struggle. Thanks for the awesome work you do. Have an excellent day.

    Great suggestion! We will do that, and thank you for the kind words!

    Q: Why is your newsletter called 10almonds? Maybe I missed it in the intro email, but my curiosity wants to know the significance. Thanks!”

    It’s a reference to a viral Facebook hoax! There was a post going around that claimed:

    ❝HEADACHE REMEDY. Eat 10–12 almonds, the equivalent of two aspirins, next time you have a headache❞ ← not true!

    It made us think about how much health-related disinformation there was online… So, calling ourselves 10almonds was a bit of a tongue-in-cheek reference to that story… but also a reminder to ourselves:

    We must always publish information with good scientific evidence behind it!

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  • The Science of Nutrition – by Rhiannon Lambert

    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.

    While there are a lot of conflicting dietary approaches out there, the science itself is actually fairly cohesive in most regards. This book does a lot of what we do here at 10almonds, and presents the science in a clear fashion without having any particular agenda to push.

    The author is a nutritionist (BSc, MSc, RNutr) and therefore provides an up-to-date evidence-based approach for eating.

    As a result, the only part of this book that brings it down in this reviewer’s opinion is the section on Intermittent Fasting. Being not strictly about nutrition, she has less expertise on that topic, and it shows.

    The information is largely presented in double-page spreads each answering a particular question. Because of this, and the fact there are colorful graphic representations of information too, we do recommend the print version over Kindle*.

    Bottom line: if you like the notion of real science being presented in a clear and simple fashion (we like to think our subscribers do!), then you’ll surely enjoy this book.

    Click here to check out the Science of Nutrition, and get a clear overview!

    *Writer’s note: I realize I’ve two days in a row recommended this (yesterday because there are checkboxes to check, worksheets to complete, etc), but it’s not a new trend; just how it happened to be with these two books. I love my Kindle dearly, but sometimes print has the edge for one reason or another!

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  • Dreams: Relevance, Meanings, Interpretations

    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.

    It’s Q&A Day at 10almonds!

    Have a question or a request? We love to hear from you!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝I have a question or a suggestion for coverage in your “Psychology Sunday”. Dreams: their relevance, meanings ( if any) interpretations? I just wondered what the modern psychological opinions are about dreams in general.❞

    We’ll indeed do that one of these Psychology Sundays! Thanks for suggesting it.

    What we can say in advance is that there’s certainly not a single unified scientific consensus yet, but there are two or three prevailing views definitely worth covering, e.g. randomly generated, a by-product of reorganizing information in the brain, or expressions of subconscious thoughts/feelings.

    There are also differences between a top-down/bottom-up approach to understanding dreaming, and efforts to tie those two together.

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  • ‘Naked carbs’ and ‘net carbs’ – what are they and should you count them?

    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.

    According to social media, carbs come in various guises: naked carbs, net carbs, complex carbs and more.

    You might be wondering what these terms mean or if all carbs are really the same. If you are into “carb counting” or “cutting carbs”, it’s important to make informed decisions about what you eat.

    What are carbs?

    Carbohydrates, or “carbs” for short, are one of the main sources of energy we need for brain function, muscle movement, digestion and pretty much everything our bodies do.

    There are two classifications of carbs, simple and complex. Simple carbs have one or two sugar molecules, while complex carbs are three or more sugar molecules joined together. For example, table sugar is a simple carb, but starch in potatoes is a complex carb.

    All carbs need to be broken down into individual molecules by our digestive enzymes to be absorbed. Digestion of complex carbs is a much slower process than simple carbs, leading to a more gradual blood sugar increase.

    Fibre is also considered a complex carb, but it has a structure our body is not capable of digesting. This means we don’t absorb it, but it helps with the movement of our stool and prevents constipation. Our good gut bacteria also love fibre as they can digest it and use it for energy – important for a healthy gut.

    What about ‘naked carbs’?

    “Naked carbs” is a popular term usually used to refer to foods that are mostly simple carbs, without fibre or accompanying protein or fat. White bread, sugary drinks, jams, sweets, white rice, white flour, crackers and fruit juice are examples of these foods. Ultra-processed foods, where the grains are stripped of their outer layers (including fibre and most nutrients) leaving “refined carbs”, also fall into this category.

    One of the problems with naked carbs or refined carbs is they digest and absorb quickly, causing an immediate rise in blood sugar. This is followed by a rapid spike in insulin (a hormone that signals cells to remove sugar from blood) and then a drop in blood sugar. This can lead to hunger and cravings – a vicious cycle that only gets worse with eating more of the same foods.

    donut with sprinkles in close up
    Naked carbs can make blood sugars spike then crash.
    Pexels/Alexander Grey

    What about ‘net carbs’?

    This is another popular term tossed around in dieting discussions. Net carbs refer to the part of the carb food that we actually absorb.

    Again, fibre is not easily digestible. And some carb-rich foods contain sugar alcohols, such as sweeteners (like xylitol and sorbitol) that have limited absorption and little to no effect on blood sugar. Deducting the value of fibre and sugar alcohols from the total carbohydrate content of a food gives what’s considered its net carb value.

    For example, canned pear in juice has around 12.3g of “total carbohydrates” per 100g, including 1.7g carb + 1.7g fibre + 1.9g sugar alcohol. So its net carb is 12.3g – 1.7g – 1.9g = 8.7g. This means 8.7g of the 12.3g total carbs impacts blood sugar.

    The nutrition labels on packaged foods in Australia and New Zealand usually list fibre separately to carbohydrates, so the net carbs have already been calculated. This is not the case in other countries, where “total carbohydrates” are listed.

    Does it matter though?

    Whether or not you should care about net or naked carbs depends on your dietary preferences, health goals, food accessibility and overall nutritional needs. Generally speaking, we should try to limit our consumption of simple and refined carbs.

    The latest World Health Organization guidelines recommend our carbohydrate intake should ideally come primarily from whole grains, vegetables, fruits and pulses, which are rich in complex carbs and fibre. This can have significant health benefits (to regulate hunger, improve cholesterol or help with weight management) and reduce the risk of conditions such as heart disease, obesity and colon cancer.

    In moderation, naked carbs aren’t necessarily bad. But pairing them with fats, protein or fibre can slow down the digestion and absorption of sugar. This can help to stabilise blood sugar levels, prevent spikes and crashes and support personal weight management goals. If you’re managing diabetes or insulin resistance, paying attention to the composition of your meals, and the quality of your carbohydrate sources is essential.

    A ketogenic (high fat, low carb) diet typically restricts carb intake to between 20 and 50g each day. But this carb amount refers to net carbs – so it is possible to eat more carbs from high-fibre sources.

    salad with quinoa and vegetables
    Choose complex carbohydrates with lots of fibre.
    Shutterstock

    Some tips to try

    Some simple strategies can help you get the most out of your carb intake:

    • reduce your intake of naked carbs and foods high in sugar and white flour, such as white bread, table sugar, honey, lollies, maple syrup, jam, and fruit juice

    • opt for protein- and fibre-rich carbs. These include oats, sweet potatoes, nuts, avocados, beans, whole grains and broccoli

    • if you are eating naked carbs, dress them up with some protein, fat and fibre. For example, top white bread with a nut butter rather than jam

    • if you are trying to reduce the carb content in your diet, be wary of any symptoms of low blood glucose, including headaches, nausea, and dizziness

    • working with a health-care professional such as an accredited practising dietitian or your GP can help develop an individualised diet plan that meets your specific needs and goals.

    Correction: this article has been updated to indicate how carbohydrates are listed on food nutrition labels in Australia and New Zealand.The Conversation

    Saman Khalesi, Senior Lecturer and Discipline Lead in Nutrition, School of Health, Medical and Applied Sciences, CQUniversity Australia; Anna Balzer, Lecturer, Medical Science School of Health, Medical and Applied Sciences, CQUniversity Australia; Charlotte Gupta, Postdoctoral research fellow, CQUniversity Australia; Chris Irwin, Senior Lecturer in Nutrition and Dietetics, School of Health Sciences & Social Work, Griffith University, and Grace Vincent, Senior Lecturer, Appleton Institute, CQUniversity Australia

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

    Don’t Forget…

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  • Oven-Roasted Ratatouille

    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.

    This is a supremely low-effort, high-yield dish. It’s a nutritional tour-de-force, and very pleasing to the tastebuds too. We use flageolet beans in this recipe; they are small immature kidney beans. If they’re not available, using kidney beans or really any other legume is fine.

    You will need

    • 2 large zucchini, sliced
    • 2 red peppers, sliced
    • 1 large eggplant, sliced and cut into semicircles
    • 1 red onion, thinly sliced
    • 2 cans chopped tomatoes
    • 2 cans flageolet beans, drained and rinsed (or 2 cups same, cooked, drained, and rinsed)
    • ½ bulb garlic, crushed
    • 2 tbsp extra virgin olive oil
    • 1 tbsp balsamic vinegar
    • 1 tbsp black pepper, coarse ground
    • 1 tbsp nutritional yeast
    • 1 tbsp red chili pepper flakes (omit or adjust per your heat preferences)
    • ½ tsp MSG or 1 tsp low-sodium salt
    • Mixed herbs, per your preference. It’s hard to go wrong with this one, but we suggest leaning towards either basil and oregano or rosemary and thyme. We also suggest having some finely chopped to go into the dish, and some held back to go on the dish as a garnish.

    Method

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

    1) Preheat the oven to 350℉ / 180℃.

    2) Mix all the ingredients (except the tomatoes and herbs) in a big mixing bowl, ensuring even distribution.

    2) Add the tomatoes. The reason we didn’t add these before is because it would interfere with the oil being distributed evenly across the vegetables.

    3) Transfer to a deep-walled oven tray or an ovenproof dish, and roast for 30 minutes.

    4) Stir, add the chopped herbs, stir again, and return to the oven for another 30 minutes.

    5) Serve (hot or cold), adding any herb garnish you wish to use.

    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…

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  • What Menopause Does To The Heart

    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.

    World Menopause Day: Menopause & Cardiovascular Disease Risk

    Today, the 18th of October, is World Menopause Day.

    The theme for this year is cardiovascular disease (CVD), and if your first reaction is to wonder what that has to do with the menopause, then this is the reason why it’s being featured. Much of the menopause and its effects are shrouded in mystery; not because of a lack of science (though sometimes a bit of that too), but rather, because it is popularly considered an unimportant, semi-taboo topic.

    So, let’s be the change we want to see, and try to fix that!

    What does CVD have to do with the menopause?

    To quote Dr. Anjana Nair:

    ❝The metabolic and clinical factors secondary to menopause, such as dyslipidemia, insulin resistance, fat redistribution and systemic hypertension, contribute to the accelerated risk for cardiovascular aging and disease.

    Atherosclerosis appears to be the end result of the interaction between cardiovascular risk factors and their accentuation during the perimenopausal period.

    The increased cardiovascular risk in menopause stems from the exaggerated effects of changing physiology on the cardiovascular system.❞

    Source: Cardiovascular Changes in Menopause

    See also: Menopause-associated risk of cardiovascular disease

    Can we do anything about it?

    Yes, we can! Here be science:

    This (in few words: get your hormone levels checked, and consider HRT if appropriate) is consistent with the advice from gynecologist Dr. Jen Gunter, whom we featured back in August:

    What You Should Have Been Told About The Menopause Beforehand

    What about lifestyle changes?

    We definitely can do some good things; here’s what the science has to say:

    For a full low-down on all of these:

    Revealing the evidence-based lifestyle solutions to managing your menopause symptoms

    Want to know more?

    You can get the International Menopause Society’s free downloadable booklet here:

    Menopause & Cardiovascular Disease: What Women Need To Know

    You may also like our previous main feature:

    What Does “Balance Your Hormones” Even Mean?

    Take care!

    Don’t Forget…

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