Dear Spicebox Travels readers, apologies for the long silence. I have been busy!

I was also told recently that I really should focus on SEO. I know that, I have known that, but I really just write here to share recipes that I think you will love. So my second apology is for the hook of the title, which is my best attempt at SEO optimization (and not inaccurate, but also incomplete!)

What I would like to share is a recipe that I created last year for a conference in New York for the Federation of Chinese American and Chinese Canadian Medical Societies, for a talk on prevention of diabetes and osteoporosis in people of Chinese descent, in whom these conditions are very common. I also refined and taught this recipe again a few months ago for the South Asian Heart Center in Silicon Valley, California, the area where I worked for many years. And finally, today, I shared it in the new regional TPMG Lifestyle Medicine Newsletter, which is sent to thousands of health care providers at Kaiser Permanente in Northern California. I am the Director of Culinary and Lifestyle Medicine at our medical offices in San Francisco, and as part of my varied roles, I contribute content to the newsletter, which always includes a recipe. And now, I am sharing it for the 4th time!

I created this recipe because it showcases the many delicious ways soybeans– a terrific source of plant-based protein– are used in Chinese cooking. I’ve included soybeans (edamame), tofu, and tofu skin (yuba), and combined it with one of my favorite leafy greens, Chinese mustard greens. If you serve it with a whole grain (brown rice or barley or my suggestions), you’ve hit on the main food groups which have been shown to promote longevity and prevent disease: legumes, whole grains, and vegetables. This is seen in the Mediterranean diet and the EAT Lancet Commission’s Planetary Health Diet (more on that to come in a future post!) And the seasonings combine classic flavors from Chinese cuisine: five spice powder, white pepper, soy sauce, sesame oil and rice vinegar.

To your health!

Five Spice Edamame with Tofu, Tofu Skin and Mustard Greens

Inspired by Woks of Life https://cookswithoutborders.com/edamame-tofu-pickled-mustard-greens

This recipe highlights soy foods in three different forms as a source of plantbased protein, seasoned with a classic Chinese spice mixture and a sauce which is lower-sodium, gluten free, and without added sugar. The soy ingredients and whole grains I recommend serving this over are part of the Portfolio Diet, which is effective at reducing LDL cholesterol. The five flavors of the spices reflect the five traditional Chinese elements (wood, fire, earth, metal, and water) and flavors (sweet, bitter, sour, salty, and savory). Five Spice powder has a traditional use as an antiseptic and a cure for indigestion.

Ingredients

For the sauce:

2 tablespoons water

2 teaspoons unseasoned rice vinegar

1-1/2 teaspoons coconut aminos or less sodium tamari

1/2 teaspoon toasted sesame oil

½ teaspoon 5 spice powder (to make your own, grind together: 1 part ground cinnamon, Sichuan peppercorns and star anise, 2 parts ground fennel, 1/3 part ground cloves)

1/4 teaspoon white pepper powder

For the rest of the dish:

2 tablespoons canola or other neutral oil

1-2/3 cups frozen shelled edamame (about 10 ounces), rinsed in hot water to thaw

1 large slice ginger

1-1/2 cups finely chopped fresh Chinese mustard greens

2 cloves garlic, minced

8 ounces firm tofu, cut into 1/2 inch cubes

3 sticks dried tofu skin (yuba), presoaked in hot water for at least 15 minutes, and sliced into small pieces

For serving:

steamed brown rice or other whole grains

Instructions

1. Make the sauce: stir all ingredients together in a small bowl. Add additional water, if needed, to make a pourable mixture. Set aside.

2. Heat a wok or large frying pan over medium-high heat. Add 1 tablespoon of the canola oil, then when the oil has warmed for a few seconds, add the edamame. Stir-fry for 2 to 3 minutes, until tender and lightly blistered. Transfer to a bowl.

3. Reduce the heat to medium, then add the remaining tablespoon of oil. Add the ginger and cook for 30 seconds, until the ginger is fragrant and lightly browned at the edges. Add the mustard greens. Stir-fry for 1 minute, until slightly wilted and brighter green, then add the garlic. Stir to combine.

4. Add the tofu and stir-fry for 1 minute. Stir in the edamame and tofu skin and add the prepared sauce. Stir-fry for another two minutes, then serve over steamed brown rice.

If you enjoyed this recipe and my flavorful approach to health, please consider scheduling a Lifestyle Medicine or Culinary Medicine Consultation appointment with me. These consultations are provided as a fee-based service at Kaiser Permanente to any adult in California, both members and the general public. It would be my joy to help you achieve your best health and wellness, deliciously! For more information, see the previous post or visit the Kaiser Permanente Lifestyle Medicine website, and visit the section, “consult with a lifestyle medicine specialist.”

Or, if you haven’t already, please get yourself a copy of my cookbook, Spicebox Kitchen. Happy cooking!

To your health!