Tofu salad with sun-dried tomatoes

1 block of Trader Joe's high protein super firm tofu cubed

4-5 tbsp TJ's sun-dried tomatoes sliced

2 tbsp TJ's sun-dried tomato bruschetta

2 tbsp crushed garlic

dash of garlic salt & pepper

Parsley chopped (optional)

Teriyaki Tofu Salad

1 block of Trader Joe's high protein super firm tofu cubed

2-3 tbsp sesame oil

2-3 tbsp soy sauce

2 tbsp teriyaki sauce

1 tsp crushed garlic

dash of garlic salt & pepper

1 tsp sesame seeds

1 bunch green onion, chopped

1 tsp flax seeds (optional)

By Ingrid Cheng

Tomatoes are rich in many vitamins and minerals, but are especially high in vitamin C, A and K. They are also rich in lycopene, an antioxidant known to protect against heart disease and many types of cance.

Tofu is a protein and nutrient rich food made from curds of soybean milk. It has the highest quality protein compaired to any other vegetable source. Research shows that soy protein may help to lower bad cholesterol, improve good cholesterol, and improve symptoms of menopause.

Garlic is one of the most powerful anti-cancer foods per the National Cancer Institute. It has also been found to lower bad cholesterol, high blood pressure, boost the immune system, lift mood and have a calming effect.

Flaxseeds: Just 1 or 2 tablespoons of ground flaxseed will provide an abundant amount of Omega-3 fatty acids (proven to help reduce inflammation such as arthritis, protect bone health, protect against heart disease, cancer and diabetes. Flaxseeds are also a good source of fiber, magnesium, folate, etc.

Sesame seeds: These seeds provide a very good source of manganese and copper plus other minerals like calcium, iron and magnesium. Sesame seeds also contain phytoesterols which may help lower bad cholesterol.

Analysis by Rhonda Weidelman, MA, RD.

Author's Bio: 

Ingrid Cheng has 15+ years of cooking experience and is a member of Slow Food L.A. She is also a "health-nut" and a certified yoga teacher. Rhonda Weidelman, MA, RD. is a Registered Dietitan with a Master’s degree in Psychology.