Sunny Seeds Nutrition

There are certain cultures whose cuisine is well-known for powerful flavor, one of which is the Thai culture. As I’ve previously mentioned, the Instant Pot® (IP) can accomplish the impartment of wonderful flavor in a relatively short amount of time.  So, just like how my pre-IP life was devoid of risotto (please see this previous post), so too was it lacking the ability (or time!) to make a flavorful Thai dish.  Cut. . . to. . . today!  Hope you enjoy this delightful (and, yes, STILL vegetarian) Thai curry dish.

*Instant Pot Tofu Thai Green Curry
(Serves 4-6)

Ingredients

1, 13.5 fluid ounce can coconut milk
4 ounces Thai green curry paste
2 fluid ounces vegetable broth
1, 12-14 ounce package of extra-firm tofu
1, 8 ounce can (5 ounces, dry weight) bamboo shoots, roughly chopped
One other vegetable you might want to add (i.e. 1 cup sliced carrots; 1 cup baby corn)
1 teaspoon salt
2 teaspoons brown sugar
Squeeze of lime juice
1 cup frozen peas

Instructions

1. Remove tofu from packaging and place block in between paper/regular towels. Place the tofu/towels to the side, we’ll get back to that later. (The point of doing this is to try to remove as much moisture as possible).
2. Turn IP on Sauté. Add the coconut milk and broth. Add the curry paste and whisk it into the coconut milk mixture. Add bamboo shoots (and/or whichever other vegetable you decided to include). Remove the tofu from the paper/regular towels and cut the tofu into cubes. Stir the tofu cubes into the vegetable curry mixture. In order to prevent the milk mixture from curdling, ensure that the whole mixture is simmering before closing and locking the IP lid.
3. Close the IP lid. Hit Keep Warm/Cancel and set the vent knob to Sealing mode. Set the IP to cook on Manual, High Pressure for 2 minutes. Once the cook cycle is over, let the pressure release naturally for 5 minutes, and then carefully release the rest of the pressure.
4. Open the IP lid. Stir in the salt, brown sugar and lime juice. Add frozen peas and let mixture cook for 2-3 additional minutes.

So, in a traditional way, I love to serve this over brown (Jasmine or any other) rice (which I have made previously in my IP!  [1 cup liquid + 1 cup brown rice; 20 minutes on Manual, High Pressure; Natural Release])  On the side, I usually make a quick salad to balance out the meal with some fresh veggies.

I figured that, now that I’ve used it in a couple different recipes on this blog, that it’d be fun to focus on tofu for the Nutrition Highlight for today.  So, let’s go!

TOFU

Tofu contains:

Alpha-linolenic acid (ALA; an essential omega-3 fatty acid): is a component of cell membranes, decreases inflammatory activity, and helps make eicosanoids (molecules used as signals within the cardiovascular, pulmonary, immune, and endocrine systems) 
Depending on the coagulant used in production, tofu may be a good source of Calcium: helps blood movement within the blood vessels of the body, important for proper muscle and nerve function, is integral in the release of certain hormones and enzymes, and is necessary for bone (including teeth) strength
Iron: used to make hemoglobin and myoglobin which are critical for oxygen transport throughout the body; also required for many hormones and the structure of our connective tissue
Isoflavones:  mildly estrogenic phytochemicals that may help decrease cardiovascular disease risk in women (by enhancing vascular function), may help lessen hot flashes in menopause and may reduce risk of tumor recurrence in breast cancer survivors (just so men don’t feel left out – higher intake of soy food has been linked to lower incidence of prostate cancer)
Protein: building blocks for blood, bone, cartilage, enzymes, hormones, muscle and skin

Some tofu is fortified with:

The omega-3 faty acids DHA and EPA (from a vegetarian source):  Important for proper brain, retina and sperm function; is a component of cell membranes, decreases inflammatory activity, and helps make eicosanoids (molecules used as signals within the cardiovascular, pulmonary, immune, and endocrine systems)
Vitamin B12: critical for DNA synthesis and healthy nerves and blood cells
Vitamin D: needed to maintain strong bones (promotes calcium absorption), helps with muscle, nerve and immune function

So, that’s all for now.  Please feel free to ask questions about my experience with the IP, Weekday Vegetarianism, tofu, general nutrition or whatever!  See you next time!

References:
1. http://www.todaysdietitian.com/newarchives/040715p22.shtml
2. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
3. https://ods.od.nih.gov/factsheets/Calcium-Consumer/
4. https://ods.od.nih.gov/factsheets/Iron-Consumer/
5. http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/soy-isoflavones
6. https://www.choosemyplate.gov/protein-foods-nutrients-health
7. https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/
8. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

Disclaimer:
Any content you find on Sunny Seeds Nutrition Blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you have regarding a medical condition.

*Recipe adapted from here: https://spicecravings.com/thai-green-curry-with-tofu-instant-pot-pressure-cooker