Eat Healthy + Gluten-free #2 - Tofu & Miso

Back home in Japan, these two ingredients are a must-have for practically every day's meal :)

They are both made from soy beans, are often used to substitute for meat, and have numerous health benefits!

• A great source of calcium, vitamin E, amino acids, iron
• Rich in protein, antioxidant
• Lowers bad cholesterol and so the risk of cancer - prevents breast, prostate, lung and colon cancer, osteoporosis and cardiovascular disease
• Helps digestion and the assimilation of food
• Builds up the immune system

n.b. Some miso can contain barley or other grains, so please make sure it is gluten-free by checking the package :)

Source:

BBC, 'The health benefits of... tofu'

Care2, '10 Benefits and Uses For Miso'

Fitday, 'The Health Benefits of Tofu'

200g of tofu, an egg, 1/2 small onion (minced), 1/2 of small carrot (minced), 1 tbs. of gluten-free breadcrumbs, 1 tbs. of gluten-free miso, 1/2 tsp. of grated ginger, salt & pepper, some grated mooli and spring onion to garnish, and/or teriyaki sauce.

1. Get rid of any excess water from the tofu with some kitchen rolls, and 2. crush it until smoother or without any chunky parts, then 3. mix it in the rest of the ingredients, and 4. set it aside for around 10 minutes.

Then, 5. form it into 2 round-shaped burgers, and 6. fry them with a little bit of oil until golden brown!

1 aubergine, 1 tbs. of gluten-free sweet miso, 1/2 tbs. of sugar, 2 tablespoons of Mirin (white rice wine), some sesame seeds.

I fried it for too long :D hehe

1. Cut the aubergine in half, and wrap it around individually with plastic wrapper, then microwave it for 5 minutes. 2. Fry in a pan with some sesame oil until nicely brown, then 3. top it with sweet miso paste, and 4. bake it in the preheated oven (200℃) for 15 minutes.

Bon appetit!

Cheers!

xxxxx