- 1 tsp oil
- 1 onion, finely chopped
- 1 garlic clove, finely chopped
- 1 tin of chopped tomatoes
- 2 tbsp tomato purée
- a pinch of mixed dried herbs
- pepper to taste
- 210g uncooked pasta
The reference intake of an average adult is 8400kJ/2000kcal a day.
1. Heat the oil in a saucepan or frying pan. Cook the onion on a medium heat until it’s soft.
2. Add the garlic and cook for another minute. Make sure the pan is not too hot when you add the garlic, as it burns easily. Burnt garlic will make the sauce taste bitter.
3. Add the tin of chopped tomatoes, tomato purée and mixed herbs.
4. Simmer gently for 15 minutes until the sauce is thick and rich.
5. Add pepper to taste.
6. Cook the pasta according to packet instructions and serve topped with fresh herbs.
Add a tin of tuna or some sliced vegetables to the sauce at step three. Try mushrooms, peppers or courgettes.
Use the sauce as a pizza topping. Just sprinkle with grated cheese and your favourite vegetables.
Pour the sauce over fish fillets and bake in
Preparation 15 minutes/cooking 10 minutes
2 tablespoons vegetable oil
12 green prawns, peeled, deveined, tails left intact
1 bunch Chinese broccoli, cut into 5cm lengths, or 3 bok choy
4 asparagus spears, trimmed, cut into 5cm lengths
2cm ginger, peeled, finely grated
2 cloves garlic, finely chopped
1 teaspoon ground white pepper
½ teaspoon freshly ground black pepper
1 teaspoon white sugar
¼ cup oyster sauce
300g medium tofu, drained on paper towels, cubed 3cm
steamed brown rice and thinly sliced
red chilli to serve
Heat half the oil in a wok or large frying pan over high heat. Season the prawns with salt, then stir-fry for 3 minutes until lightly golden. Remove and set aside.
Heat the remaining oil in the wok. Stir-fry the broccoli and asparagus for 1-2 minutes (if using bok choy, stir-fry for two minutes before adding the asparagus), then add the ginger and garlic and stir-fry for a further minute.
Add the white and black pepper, sugar and oyster sauce and mix to combine, then carefully add the tofu and prawns and cook for 2 minutes or until warmed through, taking care not to break up the tofu too much. Serve on brown rice, sprinkled with chilli.
Amid the rising awareness of health, foods with anti-aging effects and other health-promoting benefits are being touted worldwide.
Nagano Prefecture’s traditional “kona-dofu” (freeze-dried tofu ground into powder) has attracted a lot of attention because it is highly nutritious and easy to use for cooking.
Kona-dofu is a preservative food prepared for the winter season. To make kona-dofu, a square of tofu is cut into five to six thin slices. The slices are frozen overnight before they are tied together with a straw string in a similar manner to make prayer beads and hung under eaves for seven to 10 days. It is said that the repeated process of freezing and thawing the tofu in a natural manner makes it taste good.
Because kona-dofu is a dehydrated food, it can be preserved for a long period. Made from 100 percent soy beans, the food is rich in high-quality plant protein and fat.
Founded in 1950 in Iida, Nagano Prefecture, Asahimatsu Foods Co. is Japan’s largest manufacturer of freeze-dried tofu. To meet the growing demand, the company introduced the Happy Soy Life series of kona-dofu products for many purposes, including a coarsely ground type appropriate as a filler for patties and a finely ground type, which
Tofu, made from soybean curds, is naturally gluten-free and low calorie, contains no cholesterol and is an excellent source of protein, iron, and calcium. It is an important source of protein especially for vegans, vegetarians and those looking to move toward a more plant-based diet.
To make tofu, soymilk is first coagulated which leads to the separation of the curds from the whey. The resulting curds are then pressed and compacted into the gelatinous white blocks recognized as tofu.
Nutritional breakdown of tofu
A half-cup serving of tofu contains 94 calories, 2 grams of carbohydrate, 5 grams of fat, and 10 grams of protein.
Tofu provides 44% of daily calcium needs, 9% of magnesium, and 40% of iron and also contains small amounts of vitamin K, thiamin, riboflavin, niacin, vitamin B-6, folate, choline, phosphorus, manganese and selenium.
Soy is the prime component of tofu and is a complete source of dietary protein, providing all of the essential amino acids needed in the diet. Soybeans are also high in healthy polyunsaturated fats, especially omega-3 alpha-linolenic acid.
The isoflavones (a type of compound called phytoestrogens) in soy foods have been linked to a decreased risk for osteoporosis, while the calcium andmagnesium in soy may help to lessen PMS symptoms, regulate blood sugar and prevent migraine headaches.