It's important to a variety of foods, and many plant-based protein food items, like tofu and beans, provide lots of protein but also other important vitamins and minerals like calcium and phytochemicals.
Let's learn more about these benefits:
You’ll build strong bones. When there isn’t enough calcium in the bloodstream, our bodies will take it from existing bone. The metabolic result is that our skeletons will become porous and lose strength over time. Most health care practitioners recommend that we increase our intake of calcium the way nature intended-through foods. Foods also supply other nutrients such as phosphorus, magnesium, and vitamin D that are necessary for the body to absorb and use calcium.
People who are mildly lactose-intolerant can often enjoy small amounts of dairy products such as yogurt, cheese and lactose-free milk. But if you avoid dairy altogether, you can still get a healthful dose of calcium from dry beans, tofu, soymilk and dark green vegetables such as broccoli, kale, collards and turnip greens. Did you know that one cup of fortified soy milk contains 35 percent of the daily value of calcium? In comparison, one cup of cow’s milk contains 30 percent of the daily value of calcium.
Your dinner plate will be full of color. Disease-fighting phytochemicals give fruits and vegetables their rich, varied color. They come in two main classes: carotenoids and anthocyanins. All rich yellow and orange fruits and vegetables like carrots, oranges, sweet potatoes, mangoes, pumpkins, and corn are rich in carotenoids. Leafy green vegetables also are rich in carotenoids but get their green color from chlorophyll. Red, blue and purple fruits and vegetables like plums, cherries, red bell peppers all contain chlorophyll. Cooking by color is a good way to ensure you’re eating a variety of nutrients that boost immunity and prevent a range of illnesses.
Autumn is a great time to try lots of healthy vegetables and fruits in season. Apples, pumpkins, squash and greens to name a few. Stop by your local farmers market and make some healthy choices that will jumpstart your health. Get your kids involved by allowing them to pick different colorful veggies and fruits.
Here is a great recipe to try which provides a great source of protein and calcium.
Curry Broccoli and Tofu
Curry Broccoli and Tofu
Total Time: 45 minutes
Prep Time: 15 minutes
Cook Time: 30 minutes
Ingredients:
Prep Time: 15 minutes
Cook Time: 30 minutes
Ingredients:
- 12 oz. firm tofu, cut into ½-inch cubes
- 2 large green onions, chopped (1 ½ cups)*
- 2 cloves garlic, peeled*
- 1 Tbs. vegetable oil
- 2 ½ tsp. curry powder
- ½ tsp. ground turmeric
- 4 small carrots, peeled and sliced diagonally into ¼-inch slices (1¼ cups)*
- 1 13.5-oz can light coconut milk
- 3 cups broccoli florets*
- 1 tomato, cut into thin wedges (1 ¼ cups)*
*WIC-approved item
Directions:
1. Heat large nonstick skillet over medium heat. Add tofu, and cook 10 minutes, or until golden on all sides.
2. Pulse green onions, ginger, and garlic in food processor until smooth paste forms.
3. Heat oil in pot over medium heat. Add onion paste, and cook 5 minutes, or until starting to brown. Stir in curry powder, turmeric, carrots, coconut milk, and 11/2 cups water. Reduce heat to medium-low, and simmer 10 minutes. Add broccoli, tomato, and tofu; cook 5 minutes, or until broccoli is tender. Serve on top of brown rice.
