Positivity + Hoisin Stir-Fried Tofu

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A post about plant based eating fundamentals. Plus, a recipe that gives you a more satisfying version of caramelized tofu with less cooking risk (i.e. creating a pool of blackened sugar because you went a minute too long).



OVERVIEW


Maintaining a broader perspective as you make changes will help reduce detrimental self-criticism (1). Consider the United State's population health goals: Healthy People 2030 objectives aim to reduce risk of chronic disease and malnutrition. To achieve this goal, the US funds nutrition research and programs that improve access to food and nutrition information (1-2).

 


What is Health?

Health was defined by the World Health Organization (WHO) in 1948 as a “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” Then in 1986 the WHO stated that health is “a resource for everyday life, not the objective of living. Health is a positive concept emphasizing social and personal resources, as well as physical capacities.”

 



A Place to Start

Following a plant-based diet that excludes animal products may be a good first step if you are trying to change food habits and want to make fewer decisions (5). 




Plant Based 101

A plant-based diet often excludes animal products, similar to a vegan diet, but plant-based can include animal products, similar to an omnivorous diet. What separates plant-based from vegan is that plant-based applies to food choices only, not to a person’s lifestyle choices (6).


What Counts as an Animal Product?

Animal products are foods made of animals or foods of animal origin (7), such as:

  1. Meat: Beef, lamb, pork, veal, horse, organ meat, wild meat 
  2. Poultry: Chicken, turkey, goose, duck, quail 
  3. Fish and seafood: All types of fish, anchovies, shrimp, squid, scallops, calamari, mussels, crab, lobster, fish sauce 
  4. Dairy: Milk, yogurt, cheese, butter, cream, ice cream 
  5. Eggs: From chickens, quails, ostriches and fish
  6. Bee products: Honey, bee pollen, royal jelly 

Evidenced Based Diets


There are two plant-based diets from the 1990s that are well documented in preventing chronic disease: Diet To Stop Hypertension (DASH) diet, based on the eating habits of vegetarians and vegans (9), and the Mediterranean diet, based on the eating habits of Southern Europeans, such as Greeks and Italians (10). The National Institutes of Health created a more prescriptive version of a heart healthy diet in 2005 called the Therapeutic Lifestyle Changes (TLC) diet (11). A recent hybrid of DASH and Mediterranean known as the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet was developed in 2015. The MIND diet provides more specific food subcategory advice to help reduce dementia and decline in brain function with aging (12).  All of these diets are backed by research and have been tested over time, making them safe and effective for reducing disease risk. 



Time it Takes to Change

The answer depends on your nutrition goals. If you are following a plant-based diet to develop new habits, know that it’s a myth that forming a new habit takes 21 days.  Forming a new habit depends on what you’re trying to change, and research shows that it can take 18 to 254 days and on average 66 days for a habit to become automatic (13). 



Setting Expectations

Thanks to a couple behavioral health researchers from the 1970s, there’s an effective tool known as The Stages of Change Model that is widely used by therapists, physicians, and teachers.  This model helps you understand what you’re feeling in the present and what to expect on your journey of change (14). It’s realistic and acknowledges that progress is often two steps forward and one step back.  




Text Citations

  1. Heshmat, S. Seeing the Bigger Picture Can Promote Self-Control. Psychology Today. 27 Apr 2017. https://www.psychologytoday.com/us/blog/science-choice/201704/seeing-the-bigger-picture-can-promote-self-control. Accessed 27 Jan 2021.
  2. Nutrition and Healthy Eating. Healthy People 2030. https://health.gov/healthypeople/objectives-and-data/browse-objectives/nutrition-and-healthy-eating. Accessed 27 Jan 2021.
  3. Federal Support for Nutrition Research Trends Upward as USDA Share Declines. USDA Economic Research Service. 01 Jun 2015. https://www.ers.usda.gov/amber-waves/2015/june/federal-support-for-nutrition-research-trends-upward-as-usda-share-declines/. Accessed 27 Jan 2021.
  4. Sampson, S. What is good health? Medical News Today. 19 Apr 2020. https://www.medicalnewstoday.com/articles/150999#types. Accessed 27 Jan 2021.
  5. Amir, O. Tough Choices: How Making Decisions Tires Your Brain. Scientific American. 22 Jul 2008. https://www.scientificamerican.com/article/tough-choices-how-making/. Accessed 05 Jan 2021.
  6. Panoff, L. 10 Mar 2020. What’s the Difference Between a Plant-Based and Vegan Diet? Healthline. https://www.healthline.com/nutrition/plant-based-diet-vs-vegan. Accessed 27 Jan 2021.
  7. Petre, A. 37 Things to Avoid as a Vegan. Healthline. 30 Sep 2016. https://www.healthline.com/nutrition/things-vegans-dont-eat#TOC_TITLE_HDR_2. Accessed 27 Jan 2021.
  8. Mozaffarian, D,  Rosenberg, I, Uauy, R. History of modern nutrition science—implications for current research, dietary guidelines, and food policy. BMJ. 2018;361:k2392.  https://doi.org/10.1136/bmj.k2392. Accessed 27 Jan 2021.
  9. West, H. The Complete Beginner’s Guide to the DASH diet. 17 Oct 2018. https://www.healthline.com/nutrition/dash-diet#what-it-is. Accessed 27 Jan 2021.
  10. Gunnars, K. Mediterranean Diet 101: A Meal Plan and Beginner's Guide. Healthline. 24 Jul 2018. https://www.healthline.com/nutrition/mediterranean-diet-meal-plan. Accessed 27 Jan 2021.
  11. Bourassa, L. What is the TLC Diet? Verywell Fit. 19 Nov 2020. https://www.verywellfit.com/tlc-diet-pros-cons-and-how-it-works-4691851. Accessed 27 Jan 2021.
  12. Pike, A. What is the MIND diet? Food Insight. 15 Jan 2019. https://foodinsight.org/what-is-the-mind-diet/. Accessed 27 Jan 2021.
  13. Legg, T. How Long Does It Take for a New Behavior to Become Automatic? Healthline. 24 Oct 2019. https://www.healthline.com/health/how-long-does-it-take-to-form-a-habit#takeaway. Accessed 27 Jan 2021.
  14. Cherry, K. The 6 Stages of Behavior Change. Verywell Mind. 19 Nov 2020. https://www.verywellmind.com/the-stages-of-change-2794868. Accessed 27 Jan 2021.

REASONS FOR INGREDIENTS IN FEATURED RECIPE


HOISIN SAUCE

Why is hoisin sauce used? Source of: complex flavor, easy to use  
Nutrition analysis for 2 Tablespoons: 90 calories, 1 g fat, 20 g carb, 0 g protein 
What can I use instead? try mixing maple syrup or honey with soy sauce; brown sugar is not recommended (may burn, doesn't distribute as well)


TOFU

Why is tofu used? Source of: vegan protein (macronutrient), firm-creamy texture 

Nutrition analysis for 3 oz: 70 calories, 4 g fat, 0.5g sat fat, 2 g carb, 2 g fiber, 7 g pro

What can I use instead? Any plant protein source low in carbohydrate (e.g. tempeh or seitan)



FRESH GINGER

Why is fresh ginger used? Source of: flavor, antioxidants
Nutrition analysis for 1 tsp: 1 calorie, 0 g carb, 0 g fat, 0 g sat fat, 0 g fiber, 0 g pro 
What can I use instead? mix powdered ginger into the hoisin and water combination (it needs to be in a solution before adding to the pan)



Hoisin Stir-Fried Tofu

This tofu has a crusty exterior and a creamy interior. Try it on oatmeal, with rice, or on a salad. Hoisin is a thick liquid and lasts a long time in the fridge — like ketchup. 

Ingredients
1 (14 oz) package firm tofu
2 T fresh ginger, grated (optional)
1 T canola oil
2 T hoisin sauce 
1 T water
chili flakes, optional

Directions
1. Prepare tofu by making 3 cuts in the packaging with a paring knife, draining water while the tofu is still in the package. 
2. Flip tofu onto a towel and wrap the block with a towel, placing a weight on top to press out some water.
3. Meanwhile, with a fork, whisk hoisin sauce with water in small cup. 
4. Add oil to a 12" cast iron skillet. Heat on high for a couple minutes. Pan is ready when a sprinkle of water sizzles.
5. Return to the tofu and slice into 5 rectangles, then continue slicing until you have 1" rectangles.  
6. Add tofu one by one to the pan, gently, and do not stir. Let cook and develop a brown crust for 3-4 minutes. 
7. Flip the tofu carefully. You may use a spatula to flip most of the pieces, then use 2 forks to flip the remainders, one at a time. 
8. Add hoisin sauce directly onto tofu. If you add directly to pan, it will sizzle and may burn you. At this time, add ginger if using. Stir everything and let cook another 2-3 minutes. 
9. The goal is to brown the tofu, but not burn it. Remove pan from heat. Let tofu rest a few minutes to cool. 
10. Using a spatula, remove tofu from pan and transfer into a large container. Add chili flakes if desired.
11. Makes 5 (3 oz) servings. A 3 oz tofu serving is equivalent to a 1 oz animal protein serving. Serve on oatmeal, with rice, or on a salad.

Nutrition Facts for a 3 oz serving or 1 oz protein equivalent (1/5 of the block):110 calories, 6 g total fat, 1 g saturated fat, 230 mg sodium, 5 g carbohydrate (0 g fiber), 9 g protein, 1.3 mg iron

Allergens: soy 

Analysis Platform: ReciPal

Link to determine your personal daily calorie goal: https://www.niddk.nih.gov/bwp. Use this in combination with mindful eating practices and attention to nutrient quality.   



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