Grains & legumes
Strong evidenceTofu
Soy protein's LDL-lowering effect is confirmed across 43 randomised trials. The size of it is 3–4 %.
Tofu with stir-fried kimchi
The live cultures in kimchi die the moment it hits the pan. What this dish gives you is tofu's protein and kimchi's fibre — not probiotics.
2 servings20 min
Ingredients
- Tofu1 block (300 g)
- Ripe kimchi200 g
- Onion1/2
- Sesame oil1 tbsp
- Toasted sesame seeds1 tsp
Method
Squeeze the brine out of the kimchi and discard it. A large share of the sodium sits in that liquid.
Cut the tofu into 1.5 cm slices and blanch for two minutes in boiling water. This firms the surface so it will not fall apart.
Drain the blanched tofu on paper towel.
Heat the sesame oil in a pan and cook the onion first.
Add the kimchi and stir-fry over medium heat for five minutes, until the sourness softens.
Arrange the tofu around a plate, pile the kimchi in the middle and scatter the sesame seeds.
Cooking note
Blanching the tofu instead of frying it keeps oil out. The dish already uses oil for the kimchi; frying the tofu as well doubles the energy. And squeezing the brine out is the single step that cuts the most sodium — far more practical than trying to protect the bacteria. There are no live cultures left in stir-fried kimchi.
Ingredients used here
Vegetables
Moderate evidenceKimchi
There is evidence that fermented foods help the gut microbiome. But that research did not isolate kimchi, and kimchi arrives with salt attached.
Vegetables
Moderate evidenceOnion
Onion's antioxidant quercetin concentrates in the outer layers. Peeling two extra layers out of habit throws much of it away.