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Sweet & Sour Tofu

This Chinese-restaurant standard is a simple dish to prepare at home. If you like, add a pinch of crushed red pepper or chile-garlic sauce to give the sauce a little heat

Makes: 4 servings, 1 1/2 cups each

Active Time: 35 minutes

Total Time: 40 minutes

Ingredients
1 20-ounce can pineapple chunks or tidbits, packed in juice
3 tablespoons vinegar
2 tablespoons ketchup
2 tablespoons reduced-sodium soy sauce
1 tablespoon brown sugar
1 14-ounce package extra-firm water-packed tofu, drained, rinsed and cut into 1/2-inch cubes
2 teaspoons cornstarch
2 tablespoons canola oil, divided
2 tablespoons minced garlic
1 tablespoon minced ginger
1 large red bell pepper, cut into 1/2-by-2-inch strips
1 large green bell pepper, cut into 1/2-by-2-inch strips

Preparation
1.Drain and set aside pineapple, reserving 1/4 cup of the juice. Whisk the reserved pineapple juice, vinegar, ketchup, soy sauce and sugar in a medium bowl until smooth. Place tofu in a large bowl; toss with 3 tablespoons of the sauce. Let marinate for at least 5 minutes and up to 30 minutes.

2.Meanwhile, add cornstarch to the remaining sauce and whisk until smooth.

3.Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Transfer the tofu to the pan using a slotted spoon; whisk any remaining marinade into the bowl of reserved sauce. Cook the tofu, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer to a plate.

4.Add the remaining oil to the pan and heat over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds. Add red and green peppers and cook, stirring often, until just tender, 2 to 3 minutes. Pour in the reserved sauce and cook, stirring, until thickened, about 30 seconds. Add the tofu and pineapple and cook, stirring gently, until heated through, about 2 minutes more.

Tips & Notes
Make Ahead Tip: The tofu can be marinated (Step 1) up to 30 minutes in advance.

Nutrition

Per serving: 255 calories; 12 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 32 g carbohydrates; 4 g added sugars; 10 g protein; 4 g fiber; 368 mg sodium; 537 mg potassium.

Nutrition Bonus: Vitamin C (230% daily value), Vitamin A (35% dv), Calcium (25% dv).

Carbohydrate Servings: 2

Exchanges: 1 fruit, 1 other carb, 1 medium-fat meat, 1 fat (mono)

SOURCE: http://www.eatingwell.com/recipes/sweet_sour_tofu.html

Mango's health benefits include heart health, anemia prevention, detoxing and healthy skin.

Mangos have been used for centuries as medicine and food. The mango fruit contains vitamins A, C and D along with beta-carotene. In Unani medicine, mangos are used to remove toxins, treat anemia, and heal the nervous system. Ayurvedic medicine uses the dried mango flowers to treat diarrhea, dysentery, as well as urinary tract infections (UTI). Mango leaves, seeds, roots, bark, as well as the fruit all contain healthy nutrients, especially the phenolic acids, flavonoids like catechin, and the xanthone mangiferin. Mango has a high ORAC score because of the presence of natural antioxidants found in the fruit. While the high iron count in mangos treats anemia, mango pulp is added to facial products because of its ability to prevent acne by cleaning pores.

Healing the heart with mangiferin and mango polyphenols

Research has shown that mangiferin can improve heart. This nutrient from the mango tree can lower blood sugar and lipid levels. Mangiferin is a mild diuretic. There is some evidence that mangiferin also acts to prevent tumor growths in some cancers. The OREC rating for the mango fruit is 4500 umole TE/g. This denotes the amount of antioxidants per gram.

About the mango tree

The mango fruit comes from a tree that is related to the cashew. Its scientific name is Magifera indica, and it's a member of the Anacardiaceae family. The mango tree originated in India, Burma, and eastern Asia but can now be found in most tropical regions. The shape of the mango fruit varies depending on in which regions it is found. Mangos can range in size from five pounds to the size of a small plum. Their shapes vary as well; from round to oval, heart shaped, long and skinny, or kidney shaped. Colored from red, to yellow, to green, the mango fruit on the 50-foot tall trees provide shade and food for birds as well as people.

History of the mango tree and mango fruit use

The name mango was given to the fruit by the Portuguese when they ventured to India. Previous to that, the mango was called man-kay or man-gay. The Portuguese brought the mango with them to Brazil in the 1700s and from there, its use spread throughout the Western hemisphere.

SOURCE: http://www.naturalnews.com/039465_mango_health_benefits_heart.html

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