So I’m part of this Iowa State nutrition study testing the effects of high- and low-fiber diets on iron absorption levels. Every two weeks, I’m handed 2-3 heaping bags of high-fiber foods: whole-wheat rolls, pastas, rice, sliced bread loaves, black beans, and tofu. This is fantastic because not only am I a poor little graduate student, but also because I’ve been learning all about how studies work in other fields. The primary researcher, Seth, is a friend of mine. It’s always interesting to see how things are going with this. I imagine he’ll be very successful.
But for all the free food (and compensation at the end), there are a few drawbacks. For one, I have to log just about everything I eat, which can be tedious. I also have to take special care to include something high-fiber at every meal. I usually do this anyway, but when eating out it’s a little challenging.
The biggest challenge, though, has been restricting my meat consumption to only 2-3 3-oz. servings a week! Despite misconceptions about me being vegetarian–which even some of my dear friends continue to think–I am not. I eat meat most days, usually for dinner.
Tofu has been my saving grace. I need the protein. To be honest, I’m not crazy about the jiggly stuff, but I have found some cool ways to incorporate it into my diet. My favorite is this southwestern-style scramble, which I usually serve on corn tortillas.
1/4 container of firm tofu
1/2 Roma tomato, chopped
garlic and minced onion, to taste
dash of cumin and chili powder
-Warm a skillet to medium heat. Spray with cooking oil and begin adding in garlic, onion, tomato, and jalapeno. Sautee for a few minutes.
-Meanwhile cube tofu. You can cut as haphazardly as you like. The crumblier the better for those wanting this recipe to taste more like an egg-imitation one. Add into sauteeing veggies.
-Add in seasonings and cook until tofu is heated through and somewhat crumbly. Serve warm with warm tortillas.
I like to add kale and sometimes salsa to mine. Add your usual Tex-Mex favorites, like queso, ranchero sauce, etc. Enjoy!
- Silken Vs. Firm Tofu for Your High Fiber Diet (weightloss.answers.com)