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 Fast Food Really All That Bad?

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    Yes, yes it is. However, most people misunderstand the nature of its badness, which is what causes problems. The biggest problem is not the acute effects of one afternoon’s burger and fries; the biggest problem is the gradual slide into regularly eating junk food, and the long-term effects of that habit as our body changes to accommodate it (of which, people tend to focus on subcutaneous fat gain as it’s usually the most visible, but that’s really the least of our problems).

    Cumulative effects

    There are, of course, immediate negative effects too, and they’re not without cause for concern. Because of the composition of most junk food, it will almost by definition result in immediate blood sugar spikes, rising insulin levels, and a feeling of fatigue not long afterwards.

    • Within a week of regularly consuming junk food, gut bacteria will change, resulting in moderate cravings, as well as a tendency towards depression and anxiety. Mood swings are likely, as are the gastrointestinal woes associated with any gut microbiota change.
    • Within two weeks, those effects will be greater, the cravings will increase, energy levels will plummet, and likely skin issues may start to show up (our skin mostly works on a 3-week replacement cycle; some things can show up in the skin more quickly or slowly than that, though).
    • Within three weeks, the rest of our blood metrics (e.g. beyond blood sugar imbalances) will start to stray from safe zones. Increased LDL, decreased HDL, and the beginnings of higher cardiovascular disease risk and diabetes risk.
    • Within a month, we will likely see the onset of non-alcoholic fatty liver disease, and chronic inflammation sets in, raising the risk of a lot of other diseases, especially immune disorders and cancer.

    If that seems drastic, along the lines of “eat junk food for a month and get cancer”, well, it’s an elevated risk, not a scheduled diagnosis, but the body is constantly rebuilding itself, for better or for worse, and if we sabotage its efforts by consuming a poor diet, then it will be for worse.

    The good news is: this works both ways, and we can get our body back on track in fairly short order too, by enjoying a healthier diet; our body will be thrilled to start repairing itself. And of course, all these effects, good and bad, are proportional to how well or badly we eat. There’s a difference between doing a “Supersize Me” month-long 100% junk food diet, and “merely” getting a junk food breakfast each day and eating healthily later.

    In short, if your diet is only moderately bad, then you will only be moderately unwell.

    For more on all of this, 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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  • Peanuts vs Macadamias – Which is Healthier?

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    Our Verdict

    When comparing peanuts to macadamias, we picked the peanuts.

    Why?

    In terms of macros, peanuts have more than 3x the protein while macadamias have a lot more fat. It’s mostly healthy monounsaturated fat, but all the same, we’ll prioritize the protein over the fat, which becomes the deciding factor since they are approximately equal on carbs and fiber. So, a subjective win for peanuts in this category.

    In the category of vitamins, peanuts have a lot more of vitamins B3, B5, B6, B9, E, and choline, while macadamias have slightly more of vitamins B1, B2, and C. A clear and convincing win for peanuts.

    When it comes to minerals, peanuts have more calcium, copper, iron, magnesium, phosphorus, potassium, selenium, and zinc, while macadamias have more manganese. An overwhelming win for peanuts.

    Adding up the sections with their various degrees of win for peanuts, makes for an overall absolute win for peanuts, but by all means enjoy either or both; diversity is good!

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts

    Enjoy!

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  • How Not To Die – by Dr. Michael Greger

    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 previously reviewed this book some years ago, but we’re revisiting it now because:

    1. It really is a book that should be in every healthspan-enjoyer’s collection
    2. Our book reviews back then were not as comprehensive as now (though we still generally try to fit into the “it takes about one minute to read this review” idea, sometimes we’ll spend a little extra time).

    Dr. Greger (of “Dr. Greger’s Daily Dozen” fame) outlines for us in cold hard facts and stats what’s most likely to be our cause of death. While this is not a cheery premise for a book, he then sets out to work back from there—what could have prevented those specific things?

    Thus, while the book doesn’t confer immortality (the title is not “how to not die”, after all), it does teach us how not to die—i.e, from heart disease, lung diseases, brain diseases, digestive cancers, infections, diabetes, high blood pressure, liver disease, blood cancers, kidney disease, breast cancer, suicidal depression, prostate cancer, Parkinson’s disease, and even iatrogenic causes.

    This it does with a lot of solid science, explained for the layperson, and/but without holding back when it comes to big words, and a lot of them, at that. If you want to add in daily exercises, just lifting the book could be a start; weighing in at 678 pages, it’s an information-dense tome that’s more likely to be sifted through than read cover-to-cover.

    The style is thus dense science somewhat editorialized for lay readability, and well-evidenced with around 3,000 citations. That’s not a typo; there are 178 pages of bibliography at the back with about 15–20 scientific references per page.

    In terms of practical use, he does also devote chapters to that, it’s not just all textbook. Indeed, he discusses the reasonings behind the items, portion sizes, and quantities of his “daily dozen” foods, so that the reader will understand how much bang-for-buck they deliver, and then it’ll seem a lot less like an arbitrary list, and more likely to be adopted and maintained.

    Bottom line: if you care about not getting life-threatening illnesses (which at the end of the day, come to most people at some point), then this book is a must-read.

    Click here to check out How Not To Die, and live well!

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  • Gut Health for Women – by Aurora Bloom

    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.

    First things first: though the title says “For Women”, almost all of it applies to men too—and the things that don’t apply, don’t cause a problem. So if you’re cooking for your family that contains one or more men, this is still great.

    Bloom gives us a good, simple, practical introduction to gut health. Her overview also covers gut-related ailments beyond the obvious “tummy hurts”. On which note:

    A very valuable section of this book covers dealing with any stomach-upsets that do occur… without harming your trillions of tiny friends (friendly gut microbiota). This alone can make a big difference!

    The book does of course also cover the things you’d most expect: things to eat or avoid. But it goes beyond that, looking at optimizing and maintaining your gut health. It’s not just dietary advice here, because the gut affects—and is affected by—other lifestyle factors too. Ranges from mindful eating, to a synchronous sleep schedule, to what kinds of exercise are best to keep your gut ticking over nicely.

    There’s also a two-week meal plan, and an extensive appendix of resources, not to mention a lengthy bibliography for sourcing health claims (and suggesting further reading).

    In short, a fine and well-written guide to optimizing your gut health and enjoying the benefits.

    Get your copy of Gut Health For Women from Amazon today!

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  • How Emotions Are Made – by Dr. Lisa Feldman Barrett

    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’ve previously reviewed Dr. Barrett’s (also good) book Seven And A Half Lessons About The Brain, and this one is very different, and of more practical use:

    The main thrust of the book is: the bioessentialist model of emotions is flawed; there is also no Platonic perfect form of any given emotion, and in fact emotions are constructed by the brain as a learned adaptive response.

    She argues this from the dual vectors of on the one hand hard sciences of affective neuroscience and clinical psychology, and on the other hand sociology and anthropology.

    In the category of criticism: Dr. Barrett, a very well-known and well-respected cognitive neuroscientist, is not an expert on sociology and anthropology, and some of her claims there are verifiably false.

    However, most of the book is given over the psychophysiology, which is entirely her thing, and she explains it clearly and simply while backing everything up with mountains of data.

    The usefulness of this book is chiefly: if we understand that emotions are not innate and are instead constructed adaptive (and sometimes maladaptive) neurological responses to stimuli and associations, we can set about rewiring things a little in accord with what’s actually more beneficial to us. The book also outlines how.

    Bottom line: if you’d like to be able to not merely manage emotions as they are, but also prune and/or grow them from the stem up, then this book provides a robustly scientific approach for doing that.

    Click here to check out How Emotions Are Made, and get more discerning about yours!

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  • Breast Cancer and Birth Control: A Huge New Study Shows How Science Can Be Distorted

    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.

    As misinformation about women’s health spreads faster than ever, doctors say new research on the risks of hormonal birth control underscores the challenge of communicating nuance in the social media age.

    The massive study, which was conducted in Sweden and tracked more than 2 million teenage girls and women under age 50 for more than a decade, found that hormonal contraception remains safe overall, but also found small differences in breast cancer risk based on the hormones used in the formulation. In addition, the researchers observed a small, short-term rise in breast cancer diagnoses among current or recent users. Those findings are consistent with prior large studies, including a 2017 Danish registry analysis and a 2023 meta-analysis.

    It was published online Oct. 30 in JAMA Oncology.

    Doctors say these study results won’t change how they advise patients and that women should not stop using their birth control.

    Still, TikTok is flooded with factually incomplete warnings that contraceptives cause cancer and are as dangerous as smoking. Reproductive health advocates warn that studies like this can easily be taken out of context online and be reduced to a single alarming number.

    Case in point: The study reported that women who had used hormonal birth control had about a 24% higher rate of breast cancer than women who hadn’t. But because breast cancer is still uncommon in younger women, that works out to an increase from roughly 54 to 67 breast cancer cases per 100,000 women per year — about 13 extra cases per 100,000 women, or about one extra case per 7,800 users of hormonal contraceptives per year.

    Co-authors Åsa Johansson and Fatemeh Hadizadeh, epidemiologists at Uppsala University, said the rise is modest and short-term, with risk highest during current use and fading within five to 10 years after stopping.

    Rachel Fey — interim co-CEO of Power to Decide, a group whose mission is to provide accurate information on sexual health and contraceptive methods — said that kind of nuance is exactly what tends to disappear on social media. “I get really angry at this because it’s designed to scare people like me away from birth control, which has made my life so much better in so many ways,” she said. “It’s really frustrating … especially when it’s given without context. And then in this era of social media, it can just take off without anybody who knows what they’re talking about providing that context.”

    The researchers also found the risk was slightly higher with certain progestins such as desogestrel — found in combined oral contraceptives like Cyred EQ, Reclipsen, Azurette, and Pimtrea — but did not increase with others, such as medroxyprogesterone acetate injections, sold under the brand name Depo‑Provera.

    A photo from the shoulders down of a woman holding her a birth control pill pack in her left hand and a mobile phone in her right.
    (Moment/Getty Images)

    How To Interpret the Findings

    Some experts say the results should be viewed with care because the study counted both invasive breast cancers and early, noninvasive lesions known as in situ tumors, growths that may never become life-threatening. Including these precancerous cases could make the overall risk of clinically significant disease appear higher than it is.

    “A substantial proportion of the ‘cases’ would never have progressed to invasive breast cancer,” said Lina S. Mørch, a senior researcher and team leader at the Danish Cancer Institute. Mørch was not associated with the Swedish study. She added that experts should wait for more data separating early-stage and advanced cancers before making new rules or warnings about specific hormones.

    The Doctor-Patient Conversation

    Even as scientists debate how to interpret the finer points of the data, physicians emphasize that for most patients, the study reinforces what they already discuss in the exam room: that hormonal birth control is broadly safe, and decisions should be tailored to each woman’s needs and values.

    Katharine White, chief of Obstetrics and Gynecology at Boston Medical Center, said this study won’t change how she talks to her patients.

    “When counseling patients about their contraceptive options, I focus on their past experiences with birth control, their medical history, and what’s important to them about their birth control method and pregnancy planning (if applicable),” White wrote in an email. “Side effects and risks of methods are already a key part of my counseling about both hormonal and non-hormonal methods.”

    Other doctors noted there are other contraceptive options.

    Eleanor Bimla Schwarz, chief of General Internal Medicine at Zuckerberg San Francisco General Hospital, said, “For those who prefer hormone-free contraception, the copper IUD offers safe, convenient, highly effective contraception for over a decade after placement, and is rapidly reversible when pregnancy is desired,” referring to a type of long-acting intrauterine device.

    Mary Rosser, director of Integrated Women’s Health at Columbia University Irving Medical Center, said this was a large, high-quality study that looked at many types of hormones over many years. But she added that doctors shouldn’t change their advice yet.

    Johansson and Hadizadeh stressed that the results should guide shared decision-making, not cause alarm. “It may be reasonable to consider formulations associated with lower observed risk in our data,” they said. They noted that products containing medroxyprogesterone acetate, drospirenone, or levonorgestrel were linked to lower risk, while long-term use of desogestrel-only contraceptives might be best avoided when other options fit.

    Keeping the Risk in Perspective

    Hormonal birth control provides many health benefits beyond pregnancy prevention. It can lighten heavy periods, ease pain from endometriosis, and lower the risk of ovarian and uterine cancers for years after stopping. Mørch noted that even small risks are worth discussing but said decisions should be guided by women’s “values and preferences.”

    White said it’s important to see the big picture. “The risk of an unintended pregnancy is 85% for people who do not use contraception—so any risks of birth control need to be weighed against the risk of an unexpected pregnancy,” she wrote.

    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.

    This article first appeared on KFF Health News and is republished here under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

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