And just like that, we’re onto our fourth issue of the Food as Medicine blog post and video series, dedicated to educating viewers on the power of smart food choices to empower health and wellness.
Curious to know how this series started? Get caught up with The Genesis of the “Food as Medicine” Blog Post Series.
For those of you who are just joining us – welcome! We invite you to take a look at the recipes that brought us to this point. First up, we featured Portuguese kale soup, followed by tuna & broccoli cakes, both of which earned rave reviews on social media.
Last week, in deference to our Jewish community, we published a recipe for apples, leeks & honey chicken, that beautifully represents traditional Rosh Hashanah fare and flavors.
This week, you’re in for a surprising twist. Trust us, not even tofu lovers would ever believe air-fried tofu could taste THIS good!
If you haven’t already, take a moment to follow Chef Brulé on TikTok @chefjenress and never miss out on another recipe.
Speaking of Chef Brulé…
A Word from Chef Brulé
Tofu is an ingredient that I came to appreciate later in life. Although I grew up in an area that had a substantial Japanese population, which meant amazingly authentic Japanese restaurants and grocery stores, I managed to avoid this highly nutritious and potentially delicious ingredient until my early 20s.
Tofu is similar to chicken breast in that it is pretty bland on its own. I must qualify this statement: I am speaking about tofu found in the USA– in Japan, one finds delicately flavored, lovely tofu that is altogether different (and better) than what we have in the States.
Back to ‘Merican tofu– It acts as a sponge for flavors and ingredients with which it’s paired. Pressing tofu is great if you are marinating tofu– pressing the tofu block expels water, allowing the tofu to then soak up liquid marinade. But if, as in this recipe, we aren’t marinating the tofu, there is no need to press before cooking.
Give this recipe a try! If you are a fan of Buffalo wings, try tossing the crispy tofu nugs in your favorite Buffalo sauce. Really, any sauce you like will make this tofu dish sing!
Crispy Air-Fried Tofu
Serves 2
- 1 block extra firm tofu
- 2 tbsp oil of choice
- Large pinches of salt, pepper and garlic powder
- ¼ cup corn starch
Directions:
- Break tofu into bite sized chunks, or cut into cubes.
- Drizzle with oil, season then toss with corn starch.
- Spray basket of air fryer with oil, pile in tofu chunks, then give them a spray with oil.
- Cook at 400º for 10 minutes, open the air fryer and shake the basket to loosen tofu.
- Cook for another 10 minutes. Serve with spicy cilantro sauce or sauce of choice.
Cilantro sauce
- 1 large bunch cilantro, washed
- 4 large jalapeño peppers, chopped – pro-tip: for a spicier bite, look for jalapenos that have brown streaks on them as they are generally spicier!
- 2 Fresno, red chili peppers, chopped
- 1 small shallot
- 5-7 fat garlic cloves
- ½ tsp cumin
- ½ tsp cardamom
- ½ tsp salt
- ¼ cup olive oil
- Splash of water
Directions:
- Purée everything in a blender. Store in the fridge for up to 1 week.
Take a look at Chef Brulé’s tutorial on how to make this tasty tofu dish: {insert link}
Medicinal Properties of Featured Ingredients
While we believe in “Food as Medicine” as a philosophy and practice, we would never suggest that nutrition alone is a single solution to chronic ailments and illnesses. What these recipes represent are researched medicinal properties that may do some heavy lifting when it comes to supporting your better health and wellness.
For instance…
Tofu
Tofu, made from soybeans, is a versatile and nutrient-dense plant-based protein that offers a wealth of health benefits. It is an excellent source of complete protein, containing all nine essential amino acids, making it an ideal meat alternative for vegetarians and vegans. Additionally, tofu is rich in calcium, supporting bone health, and iron, which is crucial for oxygen transport in the blood. Tofu also contains phytoestrogens called isoflavones, which may help balance hormones, reduce menopausal symptoms, and lower the risk of certain cancers, such as breast cancer. Furthermore, its low saturated fat content makes it heart-healthy, and the isoflavones may help reduce LDL cholesterol.
Peppers (Jalapeños and Red Chili Peppers)
Peppers, like jalapeños and red chili peppers, are packed with beneficial compounds. Both types of peppers contain capsaicin, a powerful compound that can reduce inflammation, relieve pain, and boost metabolism, aiding in fat burning and weight loss. Peppers are also rich in vitamins A and C, which are vital for immune support, skin health, and vision. Additionally, the antioxidants found in peppers, such as carotenoids and flavonoids, help protect cells from oxidative stress and lower the risk of chronic diseases. Capsaicin is also known for its pain-relieving properties and is commonly used in topical treatments for joint and muscle pain.
Garlic
Garlic has long been celebrated for its medicinal properties, largely due to its active compound, allicin. This compound has potent antimicrobial and anti-inflammatory effects, which help reduce the risk of infections and support immune function. Garlic may also improve heart health by lowering blood pressure and reducing cholesterol levels, while enhancing blood circulation. Its antioxidant content helps protect the body from oxidative damage, potentially reducing the risk of conditions like Alzheimer’s disease and dementia. Additionally, garlic consumption has been linked to a lower risk of certain cancers, particularly stomach and colon cancers.
Cumin & Cardamom
Spices like cumin and cardamom not only enhance the flavor of food but also offer numerous health benefits. Cumin is a great source of iron, essential for energy production and oxygen transport in the blood. It supports digestion by stimulating the production of digestive enzymes, reducing bloating, and improving gut health. Cumin also contains antioxidants that help reduce inflammation and combat oxidative stress. Cardamom, similarly, is known for its digestive benefits, easing issues like bloating, gas, and indigestion. It also has diuretic properties, which help eliminate toxins and support kidney health. Additionally, cardamom has been used traditionally to promote oral health and fresh breath due to its antimicrobial effects.
Olive oil
Olive oil, particularly extra virgin olive oil, is a cornerstone of a heart-healthy diet. It is rich in monounsaturated fats, specifically oleic acid, which has been shown to reduce inflammation and improve heart health by lowering bad cholesterol (LDL) and raising good cholesterol (HDL). Olive oil is also loaded with antioxidants, such as vitamin E, that protect the body against oxidative stress and may reduce the risk of chronic diseases like heart disease and cancer. Its phenolic compounds have strong anti-inflammatory effects, which can help reduce the risk of inflammatory diseases like arthritis. Moreover, olive oil is beneficial for brain health, as it has been linked to improved cognitive function and may help protect against neurodegenerative diseases like Alzheimer’s.
Cilantro
Cilantro, also known as coriander leaves, offers several medicinal properties. It is known for its detoxifying effects, helping the body remove heavy metals like lead and mercury, which can accumulate and cause health issues. Cilantro is rich in antioxidants, which help fight free radicals, reduce inflammation, and support overall health. It also supports digestion by reducing bloating and easing digestive discomfort, acting as a natural carminative. Some studies suggest that cilantro may have mild anti-anxiety properties, helping to calm the nervous system and promote relaxation.
Take a chance on tofu and give this recipe a try. If you do, share it with us on social media.
Now that you know what Chef Brulé can do with tofu, just imagine how she might feature your favorite ingredient in an upcoming recipe. Drop your requests in the comments!
Watch out for next week’s recipe and be sure to connect with Chef Brulé on TikTok @chefjenress
Cheers!
Chef JenRess Brulé is a renowned chef, food writer, and recipe developer with a passion for creating healthy, innovative dishes. She completed her undergraduate studies at the Baltimore International Culinary College (BICC) and pursued post-graduate work at the prestigious Culinary Institute of America in Hyde Park, New York. Her work has been featured in top publications such as Cooks Illustrated, Cooking Light, Shape Magazine, Fitness Magazine, and the New York Times.
A familiar face on television, Chef Brulé has appeared on NBC of the Carolinas since 2011, made quarterly appearances on CNN Headline News Network, and showcased her culinary talents on the Food Network. With over 15 years of experience as a restaurant consultant, she also owned and operated her own restaurant for six years.
