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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  • Blue Light At Night? Save More Than Just Your Sleep!

    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.

    Beating The Insomnia Blues

    You previously asked us about recipes for insomnia (or rather, recipes/foods to help with easing insomnia). We delivered!

    But we also semi-promised we’d cover a bit more of the general management of insomnia, because while diet’s important, it’s not everything.

    Sleep Hygiene

    Alright, you probably know this first bit, but we’d be remiss if we didn’t cover it before moving on:

    • No caffeine or alcohol before bed
      • Ideally: none earlier either, but if you enjoy one or the other or both, we realize an article about sleep hygiene isn’t going to be what changes your mind
    • Fresh bedding
      • At the very least, fresh pillowcase(s). While washing and drying an entire bedding set constantly may be arduous and wasteful of resources, it never hurts to throw your latest pillowcase(s) in with each load of laundry you happen to do.
    • Warm bed, cool room = maximum coziness
    • Dark room. Speaking of which…

    About That Darkness…

    When we say the room should be dark, we really mean it:

    • Not dark like “evening mood lighting”, but actually dark.
    • Not dark like “in the pale moonlight”, but actually dark.
    • Not dark like “apart from the light peeking under the doorway”, but actually dark.
    • Not dark like “apart from a few LEDs on electronic devices that are on standby or are charging”, but actually dark.

    There are many studies about the impact of blue light on sleep, but here’s one as an example.

    If blue light with wavelength between 415 nm and 455 nm (in the visible spectrum) hits the retina, melatonin (the sleep hormone) will be suppressed.

    The extent of the suppression is proportional to the amount of blue light. This means that there is a difference between starting at an “artificial daylight” lamp, and having the blue LED of your phone charger showing… but the effect is cumulative.

    And it gets worse:

    ❝This high energy blue light passes through the cornea and lens to the retina causing diseases such as dry eye, cataract, age-related macular degeneration, even stimulating the brain, inhibiting melatonin secretion, and enhancing adrenocortical hormone production, which will destroy the hormonal balance and directly affect sleep quality.❞

    Read it in full: Research progress about the effect and prevention of blue light on eyes

    See also: Age-related maculopathy and the impact of blue light hazard

    So, what this means, if we value our health, is:

    • Switch off, or if that’s impractical, cover the lights of electronic devices. This might be as simple as placing your phone face-down rather than face-up, for instance.
    • Invest in blackout blinds/curtains (per your preference). Serious ones, like these ← see how they don’t have to be black to be blackout! You don’t have to sacrifice style for function
    • If you can’t reasonably do the above, consider a sleep mask. Again, a good one. Not the kind you were given on a flight, or got free with some fluffy handcuffs. We mean a full-blackout sleep mask that’s designed to be comfortable enough to sleep in, like this one.
    • If you need to get up to pee or whatever, do like a pirate and keep one eye covered/closed. That way, it’ll remain unaffected by the light. Pirates did it to retain their night vision when switching between being on-deck or below, but you can do it to halve the loss of melatonin.

    Lights-Out For Your Brain Too

    You can have all the darkness in the world and still not sleep if your mind is racing thinking about:

    • your recent day
    • your next day
    • that conversation you wish had gone differently
    • what you really should have done when you were 18
    • how you would go about fixing your country’s socio-political and economic woes if you were in charge
    • Etc.

    We wrote about how to hit pause on all that, in a previous edition of 10almonds.

    Check it out: The Off-Button For Your Brain—How to “just say no” to your racing mind (this trick really works)

    Sweet dreams!

    Share This Post

  • Kiwi vs Lemon – 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 kiwi to lemon, we picked the kiwi.

    Why?

    A fairly straightforward one today!

    In terms of macros, kiwi has more protein, carbs, and fiber, the ratio of the latter two also giving it the lower glycemic index. An easy win for kiwi here.

    In the category of vitamins, kiwi has more of vitamins A, B2, B3, B9, C, E, K, and choline, while lemon has more of vitamins B1 and B6. Yes, that’s right, lemon didn’t even win on the vitamin C that it’s famous for. In any case, a clear 8:2 win for kiwi.

    Looking at minerals, kiwi has more calcium, copper, magnesium, manganese, phosphorus, potassium, and zinc, while lemon has more iron and selenium. So, looking at this 7:2 win for kiwi, you might want to reconsider that “glass of lemon water to replenish minerals” trend!

    None of this is to knock lemons, by the way; lemons are still a very respectable fruit, nutritionally. Probably very few people are out there eating lemons the way one might eat kiwi…

    (writer’s note: I say “very few”, as once upon a time when my son was small, I remember coming into the kitchen to find he had helped himself to lemon wedges and was just eating them, so it can happen. But I also one time when he was just as small, found him drinking hot sauce directly from the bottle, so hey, he clearly already enjoyed strong flavors. Lest I seem a very inattentive mother, I’ll say in my defense that our kitchen has no real toddler-height hazards when the oven is cold, and those items were from the bottom of the fridge, so easy to access if I leave the room for a moment to grab something)

    …but what we do want to say here is: if you don’t care for lemons so much, you’re not missing out. If the lemon water isn’t calling to you, you can skip it guilt-free.

    In any case, do enjoy either or both, but kiwi’s the clear winner here!

    Want to learn more?

    You might like to read:

    Top 8 Fruits That Prevent & Kill Cancer ← kiwi is top of the list! It has some cool properties, as you’ll see, killing cancer cells while sparing healthy ones.

    Take care!

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  • War in Ukraine affected wellbeing worldwide, but people’s speed of recovery depended on their personality

    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 war in Ukraine has had impacts around the world. Supply chains have been disrupted, the cost of living has soared and we’ve seen the fastest-growing refugee crisis since World War II. All of these are in addition to the devastating humanitarian and economic impacts within Ukraine.

    Our international team was conducting a global study on wellbeing in the lead up to and after the Russian invasion. This provided a unique opportunity to examine the psychological impact of the outbreak of war.

    As we explain in a new study published in Nature Communications, we learned the toll on people’s wellbeing was evident across nations, not just in Ukraine. These effects appear to have been temporary – at least for the average person.

    But people with certain psychological vulnerabilities struggled to recover from the shock of the war.

    Tracking wellbeing during the outbreak of war

    People who took part in our study completed a rigorous “experience-sampling” protocol. Specifically, we asked them to report their momentary wellbeing four times per day for a whole month.

    Data collection began in October 2021 and continued throughout 2022. So we had been tracking wellbeing around the world during the weeks surrounding the outbreak of war in February 2022.

    We also collected measures of personality, along with various sociodemographic variables (including age, gender, political views). This enabled us to assess whether different people responded differently to the crisis. We could also compare these effects across countries.

    Our analyses focused primarily on 1,341 participants living in 17 European countries, excluding Ukraine itself (44,894 experience-sampling reports in total). We also expanded these analyses to capture the experiences of 1,735 people living in 43 countries around the world (54,851 experience-sampling reports) – including in Australia.

    A global dip in wellbeing

    On February 24 2022, the day Russia invaded Ukraine, there was a sharp decline in wellbeing around the world. There was no decline in the month leading up to the outbreak of war, suggesting the change in wellbeing was not already occurring for some other reason.

    However, there was a gradual increase in wellbeing during the month after the Russian invasion, suggestive of a “return to baseline” effect. Such effects are commonly reported in psychological research: situations and events that impact our wellbeing often (though not always) do so temporarily.

    Unsurprisingly, people in Europe experienced a sharper dip in wellbeing compared to people living elsewhere around the world. Presumably the war was much more salient for those closest to the conflict, compared to those living on an entirely different continent.

    Interestingly, day-to-day fluctuations in wellbeing mirrored the salience of the war on social media as events unfolded. Specifically, wellbeing was lower on days when there were more tweets mentioning Ukraine on Twitter/X.

    Our results indicate that, on average, it took around two months for people to return to their baseline levels of wellbeing after the invasion.

    Different people, different recoveries

    There are strong links between our wellbeing and our individual personalities.

    However, the dip in wellbeing following the Russian invasion was fairly uniform across individuals. None of the individual factors assessed in our study, including personality and sociodemographic factors, predicted people’s response to the outbreak of war.

    On the other hand, personality did play a role in how quickly people recovered. Individual differences in people’s recovery were linked to a personality trait called “stability”. Stability is a broad dimension of personality that combines low neuroticism with high agreeableness and conscientiousness (three traits from the Big Five personality framework).

    Stability is so named because it reflects the stability of one’s overall psychological functioning. This can be illustrated by breaking stability down into its three components:

    1. low neuroticism describes emotional stability. People low in this trait experience less intense negative emotions such as anxiety, fear or anger, in response to negative events
    2. high agreeableness describes social stability. People high in this trait are generally more cooperative, kind, and motivated to maintain social harmony
    3. high conscientiousness describes motivational stability. People high in this trait show more effective patterns of goal-directed self-regulation.

    So, our data show that people with less stable personalities fared worse in terms of recovering from the impact the war in Ukraine had on wellbeing.

    In a supplementary analysis, we found the effect of stability was driven specifically by neuroticism and agreeableness. The fact that people higher in neuroticism recovered more slowly accords with a wealth of research linking this trait with coping difficulties and poor mental health.

    These effects of personality on recovery were stronger than those of sociodemographic factors, such as age, gender or political views, which were not statistically significant.

    Overall, our findings suggest that people with certain psychological vulnerabilities will often struggle to recover from the shock of global events such as the outbreak of war in Ukraine.The Conversation

    Luke Smillie, Professor in Personality Psychology, The University of Melbourne

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

    Share This Post

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  • Dodging Dengue In The US

    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.

    Dengue On The Rise

    We wrote recently about dengue outbreaks in the Americas, with Puerto Rico declaring an epidemic. Cases are now being reported in Florida too, and are likely to spread, so it’s good to be prepared, if your climate is of the “warm and humid” kind.

    If you want to catch up on the news first, here you go:

    Note: dengue is far from unheard of in Florida, but the rising average temperatures in each year mean that each year stands a good chance of seeing more cases than the previous. It’s been climbing since at least 2017, took a dip during the time of COVID restrictions keeping people at home more, and then for the more recent years has been climbing again since.

    What actually is it?

    Dengue is a viral, mosquito-borne disease, characterized by fever, vomiting, muscle pain, and a rash, in about 1 in 4 cases.

    Which can sound like “you’ll know if you have it”, but in fact it’s usually asymptomatic for a week or more after infection, so, watch out!

    What next, if those symptoms appear?

    The good news is: the fever will usually last less than a week

    The bad news is: a day or so after that the fever subsided, the more serious symptoms are likely to start—if they’re going to.

    If you’re unlucky enough to be one of the 1 in 20 who get the serious symptoms, then you can expect abdominal cramps, repeat vomiting, bleeding from various orifices (you may not get them all, but all are possible), and (hardly surprising, given the previous items) “extreme fatigue and restlessness”.

    If you get those symptoms, then definitely get to an ER as soon as possible, as dengue can become life-threatening within hours of such.

    Read more: CDC | Symptoms of Dengue and Testing

    While there is not a treatment for dengue per se, the Emergency Room will be better able to manage your symptoms and thus keep you alive long enough for them to pass.

    If you’d like much more detail (on symptoms, seriousness, at-risk demographics, and prognosis) than what the CDC offers, then…

    Read more: BMJ | Dengue Fever

    Ok, so how do we dodge the dengue?

    It sounds flippant to say “don’t get bitten”, but that’s it. However, there are tips are not getting bitten:

    • Use mosquito-repellent, but it has to contain >20% DEET, so check labels
    • Use mosquito nets where possible (doors, windows, etc, and the classic bed-tent net is not a bad idea either)
    • Wear clothing that covers your skin, especially during the day—it can be light clothing; it doesn’t need to be a HazMat suit! But it does need to reduce the area of attack to reduce the risk of bites.
    • Limit standing water around your home—anything that can hold even a small amount of standing water is a potential mosquito-breeding ground. Yes, even if it’s a crack in your driveway or a potted bromeliad.

    Further reading

    You might also like to check out:

    Stickers and wristbands aren’t a reliable way to prevent mosquito bites. Here’s why

    …and in case dengue wasn’t bad enough:

    Mosquitoes can spread the flesh-eating Buruli ulcer. Here’s how you can protect yourself

    Take care!

    Don’t Forget…

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  • The Book of Lymph – by Lisa Levitt Gainsely

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    The book starts with an overview of what lymph is and why it matters, before getting into the main meat of the book, which is lymphatic massage techniques to improve lymphatic flow/drainage throughout different parts of the body, and in the context of an assortment of common maladies that may merit particular attention.

    There’s an element of aesthetic medicine here, and improving beauty, but there’s also a whole section devoted to such things as breast care and the like (bearing in mind, the lymphatic system is one of our main defenses against cancer). There’s also a lot about managing lymph in the context of chronic health conditions.

    The style is light pop-science; the science is explained clearly throughout, but without academic citations every few lines as some books might have. The author is, after all, a practitioner (CLT) and/but not an academic.

    Bottom line: if you’d like to improve your lymphatic health, whether for beauty or health maintenance or recovery, this book will walk you through it.

    Click here to check out The Book of Lymph, and give yours some love!

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  • Make Time – by Jake Knapp and John Zeratzky

    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 live in an information-saturated world, and we have done for so long now that it’s easy to forget: we did not evolve for this!

    It’s easy to say “unplug”, but the reality is:

    We also have to actually function in this fast-paced info-dense world whether we want to or not, and we are expected to be able to handle it.

    So… How?

    Appropriately enough, authors Knapp and Zeratsky present the answer in a skimmer-friendly fashion, with summaries and bullet points and diagrams and emboldened text forease of speed-reading. Who uses such tricks?!

    In short, less living life in “default mode scramble” and more about making an impact in the ways you actually want to, for you.

    We Recommend You Make Time For This Book Today!

    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

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