Try Some Tantalizing Tofu!

If you're looking to increase your protein intake, boost your heart health, and cut your food budget, try tofu! Tofu is soymilk curd, pressed and packed into a spongy food that's bursting with protein, heart-healthy fiber, and unsaturated fat, as well as vitamins and minerals. And tofu is affordable, especially compared with animal proteins like beef, chicken, and fish. Tofu is so versatile, it's a cinch to incorporate it into your diet! Substitute firm tofu for chicken, fish, or meat in your favorite stir-fry recipes; because tofu has little taste on its own but is very absorbent, it soaks up the flavors of all the foods and spices it's cooked with, leading to a delicious, savory dish! Try blending soft or silken tofu in smoothies, dressings, dips, or desserts like mousse. You can even scramble it for egg-free "scrambled eggs." You can also buy preseasoned or marinated tofu at the supermarket — it's great with rice and veggies for a balanced, healthy, and delicious meal!

If you haven't tried tofu yet, challenge yourself to switch one of your animal-protein meals in the week ahead to tofu. You might be surprised by how much you enjoy it!

A heads-up about soy products in general: Because of the estrogenlike properties of soy, the jury is still out on whether soy products are safe for women who have a high risk of breast cancer to consume in large amounts. If you are at increased risk for breast cancer because of your personal or family history, choose soy products only in moderation, avoid soy supplements, and speak with your health care provider for specific recommendations.


Morning Stretch with Denise Austin

Lean Protein

Stumped about what to make for dinner? No problem! Fish can be a great way to add some variety to your meals!

Fish is a good source of protein without the saturated fat found in meats. And many types of fish are also rich in omega-3 fatty acids, which can boost heart health. Mackerel, herring, sardines, lake trout, albacore tuna, and salmon are all rich in omega-3s. The healthiest way to prepare the latest catch is to bake or grill it with olive oil, spices, and lemon wedges.

Shrimp (boiled, broiled, eaten hot or cold in a salad) is ideal to help you get out of a dinnertime rut — and scallops, too. And did you know that canned salmon is a slammin' way to add extra calcium to your diet?

Fish and shellfish — it's all good!