Prostate Friendly Recipe | Food for Thought | Tofu & Vegetable Stir-fry with Walnut Rice
By Verne Varona
This dish is an excellent source of whole fiber and complex carbohydrates, naturally reducing sweet cravings and containing valuable vitamins, minerals and trace nutrients.
Tofu & Vegetable Sesame Stir-Fry
Ingredients
- 2 carrots
- 1 onion
- 1 cup corn kernels (fresh or frozen)
- 5 bok choy leaves
- 1 1/2 cups snow peas
- 1 tbsp. safflower oil
- 2 blocks (2 lbs) fresh tofu
- 1 tbsp. tamari (or substitute Braggs Amino)
- 1 clove minced garlic
- 1/2 inch fresh minced ginger
Directions
Heat oil in a large skillet. Add wedged cut onions and cook for two minutes on medium-high heat. Add diagonally cut carrot and corn kernels to mixture and cook for another two minutes. Add cube-cut tofu, cover and continue to cook on medium-high heat, stirring frequently. After four minutes, add thinly sliced bok-choy, snow peas, ginger and chopped garlic. Stir for several minutes to bring to a finish. Add a dash of soy sauce to mixture and serve hot.
Walnut Rice
Ingredients
- 3/4 cup shelled walnuts
- 2 cups long grain brown rice
- 4 cups filtered water
- 1/3 cup minced parsley
- 1/2 tsp. sea salt
Directions
Dry pan-roast or oven-roast walnuts, 15-20 minutes until fragrant and golden. Add rinsed rice and all ingredients, except for parsley, in a medium-sized pot. Cover and bring to a boil. Lower heat and simmer for 45 minutes — or until the rice is tender. Remove from heat and fluff gently while mixing in the parsley.
Image courtesy of VerneVarona.com
Verne Varona has been a nutritional consultant, writer and researcher for over 35 years, and was a speaker at the PCRI 2011 conference. His books Nature’s Cancer-Fighting Foods and Macrobiotics for Dummies offer practical advice on the healing aspect of diet. He is currently at work on a series of books about disease reversal.