Tofu is a complete protein, low in calories and low on the glycemic index. High in calcium and a good source of selenium, tofu supports bone health. Tofu is high in protein and contains all the essential amino acids your body needs. Additionally, it has good amounts of magnesium and zinc. Several studies show that individuals who enjoy soy products reduce their risk for breast, prostate, and gastrointestinal cancers.
Ingredients:
1 ½ onion, chopped
2 Tbs. yeast flakes
1/4 cup water
1 Tbs. onion powder
2 ½ cups cooked brown rice
1/2 tsp. garlic powder
2 1/4 cups firm organic, non-GMO tofu, mashed (1 pound)
1/2 tsp. parsley
1/3 cup organic plain soy milk
1/4 tsp. cumin
1/3 cup chopped walnuts
1 tsp. salt
2 Tbs. Braggs amino or soy sauce (non-fermented). Use Bragg’s coconut aminos for lower sodium.
Directions:
Sauté onion in water.
Mix with rest of ingredients in a bowl.
Use scoop to form balls.
Place on oiled sheet and bake at 350F for 30 minutes.
Serve with favorite salsa, cream or cheese sauce.
Works Cited:
Lu D, Pan C, Ye C, Duan H, Xu F, Yin L, Tian W, Zhang S. Meta-analysis of Soy Consumption and Gastrointestinal Cancer Risk. Sci Rep. 2017 Jun 22;7(1):4048.
Tse G, Eslick GD. Soy and isoflavone consumption and risk of gastrointestinal cancer: a systematic review and meta-analysis. Eur J Nutr. 2016 Feb;55(1):63-73.
Qiu S, Jiang C. Soy and isoflavones consumption and breast cancer survival and recurrence: a systematic review and meta-analysis. Eur J Nutr. 2019 Dec;58(8):3079-3090.
Wang Q, Liu X, Ren S. Tofu intake is inversely associated with risk of breast cancer: A meta-analysis of observational studies. PLoS One. 2020 Jan 7;15(1):e0226745.
Disclaimer: The information in this article or recipe is general and educational in nature. Wildwood Sanitarium, its entities, or authors do not intend this information as a substitute for proper diagnosis, treatment, or counseling from a qualified medical provider who knows the person’s medical history and laboratory work.
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