Fried Tofu & Cashews on steamed Kale, with Ginger Miso Soup & Rice Noodles

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This is a very quick and easy but really healthy dinner.

Kale is among the ranks of the ‘superfoods’ as it is an excellent source of vitamins K, A and C, as well as fibre, and manganese.  It is very high in carotenoids and contains 45 different flavanoids.  Carotenoids and flavanoids act as antioxidants in the body.  They help to neutralize overly reactive oxygen-containing molecules in order to stop them from damaging parts of cells.  Kale has the broadest range of these compared to others in the brassica family such as cabbage, brocolli, brussel sprouts and cauliflower.    Kale is also is a good source of calcium, potassium, iron, and magnesium, to name a few.

Sea vegetables such as Arame, Dulse, Kelp, Hijiki, Kombu, Nori and Wakame offer a wide range and high amounts of different minerals and vitamins such as iron, iodine, magnesium, calcium, folate and riboflavin.  They are also a rich source of vitamin K, C and A.  It is best to use organic sea vegetables due to concerns regarding heavy metal absorption by these seaweeds and algaes due to seas polluted with heavy metal elements.

Fry the cashews until brown, and then fry the tofu as you like it.  Steam the kale.  Make a dressing by whisking up 1 tbsp soy sauce, 1 tbsp lemon juice, 1 tsp sesame oil, 1 clove of crushed garlic and some dried chilli flakes.  Place the tofu and cashews on top of the kale and pour the dressing over them.  To make the miso soup, simmer 1 cup of water with 2 tbsp miso in a saucepan.  Add 1 tsp grated ginger, 1 tbsp dried sea vegetables (I used dulse, nori and wakame), 1 tbsp chopped scallions, and a dash of soy sauce and sesame oil.  Reduce the heat to low and stir until the miso paste has dissolved.  Add some cooked rice noodles in to the miso soup and serve.

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