Recipes

RECIPES

HEALTHY TOFU SALAD

Ingredients:

1 Carton of Tofu

10 chopped Fresh Garlic cloves , small chopped piece of Fresh Ginger,  !/2 teaspoon cinnamon powder, Salt, 1 teaspoon of Turmeric. 1 tablespoon of Olive Oil.

Preparation and cooking

Cut Tofu into cubed pieces, add Fresh Garlic, Fresh Ginger, Garlic powder, Ginger powder, Turmeric, Salt, and cinnamon to cubed tofu pieces and mix well and keep it in the refrigerator for 3-5 hours to marinate marinate.

Put Olive Oil in a saucepan in medium heat. When it get hot place marinated Tofu  pieces in to the saucepan. After onside get light brown color turn it to other side of the cube and so on.  Let  cocked tofu to cool

Mix the prepared tofu with fresh onion, parsley, celery and other greens as your desire. This serves for 4 people.

Nutritional Facts: 

Tofu:  is high protein vegetarian food. it is extremely low in cholesterol and fat content. Turmeric:  traditionally been used in Ayurvedic and Chinese medicine to treat inflammatory conditions, skin diseases, wounds, digestive ailments, and liver conditions. Garlic: It has highly nutrition value with fewer calories and also has many health benefits such as lowering your cholesterol. It helps reduce Blood Pleasure Ginger:  has antioxidant and anti-inflammatory properties, which can prevent cell damage and help ward off chronic disease. Cinnamon: has with antioxidant properties, it has many health benefits including anti diabetic effect and fight against cancer.

PUMPKIN MUFFINS

Ingredients

3 small ripe bananas (or 2 medium-large bananas)
1 (15-ounce) can pumpkin puree
2 egg whites
1 whole egg
½ cup unsweetened applesauce
1 cup nonfat dry milk
2 teaspoons pumpkin pie spice
1 cup whole-wheat flour
1¾ cups oat bran
1½ teaspoons baking soda
2/3 cup raisins (3 ounces)
Cooking spray

How to Prepare/Cook:

Preheat oven to 350° F. Puree bananas and pumpkin in blender or food processor. Add egg whites, whole egg, and applesauce, and puree until smooth. Add dry milk and pulse until blended. Add pumpkin pie spice to mixture and blend.

In a separate bowl, combine flour, oat bran, baking soda, and raisins. Mix to combine. Add banana-pumpkin mixture to flour mixture and mix well. Spray a muffin pan with cooking spray and spoon mixture into cups, distributing batter evenly. Bake for 30 minutes or until toothpick inserted into muffin comes out clean.

Source: Healthy eating for Type 2 diabetes, Harvard Medical School publication