Today as I write this, I have tears in my eyes. My mother has literally broken her back, with fractures in two discs and another condition related to the alignment of her discs. She has osteoporosis, and as a result of recent events–none of which involved an accident or fall–she is now unable to walk on her own. Just two weeks ago, she was back from Italy doing her twice-a-week three-mile walks. I am still in shock. My sister and I are gathering information, seeking to understand her situation and to find out how to address it through health care providers and support services. As I learn more and begin to process what is happening, I will include more posts about this saddening and difficult situation.
I do know that in order to heal, she must ensure that her diet and supplements are calcium-rich. When we think of calcium, most of us immediately think of dairy products. But did you know that a diet rich in dark, leafy greens, fruit, nuts, and seeds will give you plenty of calcium? Did you also know that blackstrap molasses, tofu, and amaranth are great sources of calcium, as well as sesame seeds, tahini (made from sesame seeds), and even brown sugar?
Today’s recipe is for my mother and for every person who is challenged by osteoporosis. This recipe comes from The Whole Foods Market Cookbook.
Be well! And from me and my Italian mother, BUON APPETITO!
GRIDDLED SESAME AND GARLIC TOFU WITH WILTED BOK CHOY
Serves 4
The flavors of ginger, garlic, and golden brown sesame seeds are locked inside tender tofu steaks that are seared over high heat until crispy. If you prefer a stronger miso flavor, use a dark brown or red miso. If you find yourself without apple or pineapple juice, use water instead.
Ingredients:
Tofu
3/4 cup apple or pineapple juice
1/4 cup reduced-sodium tamari or soy sauce
1/4 cup white miso
1 tablespoon light brown sugar
1 tablespoon rice or cider vinegar
1 tablespoon sesame seeds (feel free to use more)
2 teaspoons finely chopped fresh ginger
2 teaspoons toasted sesame oil
1 teaspoon red chile flakes
3 cloves garlic
1 pound firm tofu, cut lengthwise into four 1/2-thick (4-ounce) “steaks”
Vegetable oil for spraying pan
Bok Choy
1 teaspoon peanut or canola oil
1 teaspoon sesame oil
1 teaspoon finely chopped ginger
2 cloves garlic, finely chopped
1 medium head bok choy, washed and sliced diagonally, or 4 heads baby bok choy, quartered lengthwise
1 tablespoon reduced-sodium tamari or soy sauce
6 to 8 green onions, sliced diagonally
Sesame seeds, for garnish
Method:
For the tofu, combine juice, tamari, miso, sugar, vinegar, sesame seeds, ginger, oil, chile flakes and garlic in a food processor and process until smooth to make a marinade. Transfer marinade to a wide, shallow dish, add tofu and turn to coat well. Cover dish and refrigerate for 2 hours, or preferably overnight.
Preheat the oven to the lowest setting, about 185°F. Spray a large nonstick skillet with vegetable oil and heat over high heat. Drain tofu and reserve the marinade. Transfer tofu to skillet and cook, flipping once, until golden brown, about 2 minutes per side. Transfer tofu to a baking sheet and keep warm in the oven.
For the bok choy, heat oils in a large nonstick skillet over medium heat. Add ginger, garlic, and bok choy and cook, stirring frequently, until almost tender, 4 to 5 minutes. Add the tamari and green onions and remove from heat.
To assemble, place a bed of bok choy on each of 4 plates. Arrange tofu steaks over the bok choy, and drizzle with some of the reserved marinade. Sprinkle with sesame seeds.
