Recipes

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Readers' Recipes

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Braised Tofu in Oyster Sauce
By Margaret Chan

Ingredients:
2 cakes of tofu (medium soft)
4 tbs oyster sauce (for vegetarians substitute with vegetable stir fry sauce)
2 stalks green onions
Oil for frying

Coating mixture: 1/4 cup all purpose flour, 1/4 cup cornstarch
Soup stock: 1/2 tsp chicken soup base mix with 3/4 cup of water, set aside
Thickener: 2 tsp cornstarch mixed with 1/4 cup water, set aside

Preparation:
* Cut each tofu to 8 pieces, pat dry with paper towels and place on a platter.
* Sprinkle sparingly with salt and pepper.

Braising:
* Heat 2 tbs oil in frying pan at medium heat.
* Dredge each tofu in cornstarch and flour mixture, and shake off excess flour.
* Braise tofu until golden on both sides, remove to a platter.
* Continue to braise until all the tofu is done.

Adding the stock:
* Stir the soup stock to combine, pour into the frying pan, and bring to a boil.
* Mix the thickener to combine, add to the stock, and stir until thickened and bubbling.
* Add the green onions, return all the tofu to the soup stock and mix gently.
* Lace with 4 tbs oyster sauce. When sauce is hot (simmering lightly) pour onto a serving platter.

Yogurt
By Charles Nash

Ingredients:
4 c of skim milk powder
8 c of water
2 tbs starter (unflavored from a previous batch)

Directions:
* Mix the skim milk powder and water together over low to medium heat.
* Bring to a temperature just below boiling.
* Stir enough to avoid burning the milk.
* Bring the heat close to 180 癋.
* Sit the pan with the hot milk in cold water in the sink.
* Stir until the temperature comes down to 108 癋 or until the milk is comfortably warm.
* Mix starter.
* Pour the milk into a clean, dry bowl or tub with a lid, and keep it warm for at least 6 hours by using a wrapping of a thick towel or other means of retaining the warmth. You can use a box lined with crumpled newspapers.
* After approximately 6 hours, put the container and its contents in the fridge until well cooled.

Note: You can save some original yogurt in the freezer to use as a starter. It must be unflavored, or you can buy some yogurt starter at a health food store.

Power Bean Porridge
By Celine Goh

Ingredients:
1 cup of red beans
1 cup of black beans
1 cup of soya beans
1 cup of black eye beans
1 cup of black sweet rice
10-15 cups of water
The amount of beans and water is variable depending on how thick or liquid you want your porridge.
(Hard rock sugar or honey to taste)

* Mix all ingredients in a crock pot (leave the sugar or honey till later) and let it cook on high overnight or for 8 to 10 hours. To soften the beans, you can leave it on low for a few more hours.
* If you have time, you can also boil the beans on the stove, and let it simmer until the beans are soft.
* You can freeze any extra.

I eat this regularly throughout the week to give me energy and protein. You can also have if for breakfast by heating a bowl of it and pouring a little cool soya milk on top of it. This will fuel you up all morning until lunch. The recipe is good for premenopausal women, women going through menopause and people who feel weak or suffer from chronic fatigue.

Nutritional Information

Tofu provides digestible proteins and phytoestrogens in additional to vitamins B, calcium, sodium, minerals and potassium. It has a cooling quality and is good for those who are suffering from high blood pressure and heart disease. Ginger can be added to any tofu recipe to give it a warming effect. Isoflavonoids in soy contributes to lower incidences of breast and colon cancer and fewer problems with menopause. Yogurt contains lactobacillus acidophilus or "friendly bacteria", which aids in digestion and the production of B vitamins. It also contains calcium, and vitamins A, B complex and D. It may also be digestible for lactose intolerant individuals. It also has a cooling effect, and it is sometimes used to neutralize hot foods such as spicy curries. Yogurt is best taken unsweetened or with fruits or natural sweeteners like honey. Beans regulate hormones, sugar, water and metabolism. They help in the growth and development of the body and brain while providing an added protein and energy boost to vegetarians. They nourish the kidney and provide heat energy to fuel the body. A good source of protein, carbohydrates, fats, potassium, iron, calcium, fibre and B vitamins, they have a high phytosterol content which contain antioxidants that boost health and immunity while regulating estrogen and progesterone levels.