Tofu is a complete protein, low in calories and low on the glycemic index. High in calcium and and a good source of selenium, tofu supports bone health. 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 soy milk
1/4 tsp. cumin
1/3 cup chopped walnuts
1 tsp. salt
2 Tbs. Braggs amino or soy sauce (non-fermented)
Directions:
Saute onion in water.
Mix with rest of ingredients in a bowl.
Use scoop to form balls.
Place on oiled sheet and bake at 350E 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.