recipes

Shade Market Cooking: Fresh Tofu

Shade Market Cooking: Fresh Tofu

For years I completely ignored tofu.  It just never excited me.  In my eyes, it was white-ish, bland soy mush.  How ignorant of me!  But, in all fairness, we are not taught to appreciate tofu in the States.  As we mention in our post on soy milk, the mass produced "tofu" that's common in the United States is not real tofu.  It's just soy protein concentrate pressed into a cake.  Real tofu is a whole soy product, including most of the fiber and healthy fats in the soy bean.  Real tofu isn't bland.  It has a slightly sour flavor from the vinegar used to curdle the soy milk.  Real tofu has a vegetal taste from the skin of the legume.  It has a toothsome quality akin to queso fresco or haloumi.  Tofu's porous nature allows it to soak up sauces and flavorful oils. I will continue to ignore the mass produced soy-food that is found in supermarkets, instead opting for fresh tofu at asian markets.  Or, better yet, home-made tofu.

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Shade Market Cooking: Soy Milk

Shade Market Cooking: Soy Milk

Whole soybeans are extremely nutritious; one cooked cup contains 43% of daily omega-3 fatty acids, 49% of iron, 41% of fiber, and 57% of protein as well as a host of other beneficial nutrients.  For all of that nutrition, one cup of cooked soy only contains about 15% of daily calories.  For vegetarians, whole soybean consumption is a must, but they can also be a great source of protein and nutrients for meat eaters.  Soy is not a meat alternative, it's a delicious legume all its own. Whole soy products include: tofu, soy milk, and fermented soybean products such as miso and tempeh.

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Shade Market Cooking: Hard Boiled Eggs

Chicken eggs are a low calorie, nutrient dense food.  One large, boiled egg contains only 78 calories while providing a great source of complex protein, omega-3 fatty acids, choline and iodine, as well as a variety of B vitamins.  Without getting too scientific, all of these nutrients are necessary to our bodies' proper functioning, and some are hard to find in such high levels in other foods.  Eggs are also high in cholesterol, which has at times been seen as cause for alarm.  However, the cholesterol found in eggs is called HDL and is considered the healthy type of cholesterol.  There is no evidence to show that, in an otherwise healthy diet, eggs pose a threat to cardiovascular health. 

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Shade Market Cooking: Stewed Lentils

Shade Market Cooking: Stewed Lentils

 Whether you are looking to develop a more healthy way of eating or are a strict vegetarian or vegan, if lentils are not a mainstay of your pantry they should be. Just one cup of cooked lentils contains 63% daily intake of fiber, 36% daily intake of protein as well as being a good source of several different minerals and B vitamins. Combine this with the fact that lentils contain virtually no fat and you have a food that gives you tons of energy and fills you up without weighing you down. Lentils are eaten around the world as a side dish for meats and fish, in salads, in soups and more. Here is a recipe for basic stewed lentils.

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