It's National Nutrition Month! Did you know? My goal this month is to celebrate it with you by posting some recipe favorites for each course from my kitchen, along with nutrition information about some of the key ingredients in each dish. Of course, that was sort of the initial intent of this blog (hence the title "Kelsie's Kitchen") but sometimes things like babies distract. :o) Seeing as we're already 4 days into this month and I've only just begun, we'll see how well I can keep up with the challenge.
Tofu is a very lean source of protein. It is also high in iron and most brands of tofu are fortified with calcium, a nutrient a lot of women do not get enough of. Many kids find the texture and mild flavor of tofu appealing and it makes a great, high protein snack when cut into cubes.
This dip is easy to prepare and great served with fresh veggies (bell peppers, carrot sticks, celery) for dipping. It can also be used as a spread on a gourmet sandwich. Add a little water or chicken broth to the leftovers (to thin it out) and use it as a peanut sauce rendition to serve over chicken, stirfry or noodles.
Asian Peanut Dip
(From Cooking Light Magazine)
Yield: 1 cup (serving size: 2 tablespoons)
Ingredients
1/2 cup natural-style peanut butter (such as Smucker's)
1/3 cup reduced-fat firm silken tofu
3 tablespoons light brown sugar
2 tablespoons fresh lime juice
2 tablespoons low-sodium soy sauce
1/2 to 3/4 teaspoon crushed red pepper
2 garlic cloves, crushed
Place all ingredients in a blender, and process until smooth, scraping sides. Store in an airtight container in refrigerator up to 2 days.
Nutritional Information
Calories: 122 (57% from fat)
Fat: 7.7g (sat 1.5g,mono 3.8g,poly 2.5g)
Protein: 5.4g
Carbohydrate: 7.4g
Fiber: 0.5g
Sodium: 131mg
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