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Low Fat Digest Issue 30 - Low Fat Tofu Gumbo
December 23, 2007

Low Fat Digest Issue 30 - Low Fat Tofu Gumbo

The Low Fat Digest Friendly Healthy Eating Information

23rd of December 2007

Issue #30

Table of Contents

1. Ramblings
2. Low Fat Tofu Gumbo
3. 10 Best Anti-Aging Superfoods


1. Ramblings

Wishing everyone a Happy Christmas and a prosperous New Year. And for those of you who don't celebrate Christmas, have some happy and peaceful days without the hassles to buy last minute gifts!

I'm fed up with cookies and plenty of food, so I went for something totally exotic, but nevertheless delicious in this newsletter: try the Tofu Gumbo and surprise everyone!

2. Tofu Gumbo

Makes 8 servings


  • 2 onions, diced
  • 2 cups vegetable stock
  • 12 ounces crushed tomatoes
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1/2 green pepper, chopped
  • 1/2 red pepper, chopped
  • 1 cup yellow squash, sliced
  • 6 ounces corn kernels
  • 8 garlic cloves, sliced
  • 1 tablespoon Cajun Spice
  • 1 teaspoon paprika
  • 1/2 teaspoon red pepper flakes
  • 10 ounces firm tofu, cut into cubes
  • Freshly ground black pepper


Combine the onions, vegetable stock, tomatoes, carrots, and celery in a large saucepan. Bring to a boil, cover and simmer for 10 minutes.

Add the red and green peppers, squash, corn, garlic, Cajun spice, paprika, and red pepper flakes. Continue simmering, covered, for another 10 minutes.

Add tofu, cover, and simmer 10 more minutes. Season to taste with pepper.


Nutritional Information
per cup

  • Calories: 180
  • Fat: 2.5 g
  • Cholesterol: 0mg
  • Protein: 14g
  • Carbohydrates: 23 g
  • Fiber: 3 g
  • Sodium: 150 mg

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3. 10 Best Anti-Aging Superfoods

Everyone wants to look young and healthy, right? But did you know, that your eating habits can influence your looks quite a lot?

It is much healthier and cheaper to include some of these antig-aging foods into your diet, than getting the facelift for Christmas....

These 10 foods are rich in essential fatty acids (EFAs), antioxidants or fiber, all three of them have proven their effects on a younger looking skin.

Acai fruit

This berry is one of the most nutritious and powerful foods in the world. It can often be found in juice form in health food and gourmet stores.

Allium Foods

Garlic, onions, leeks, scallions, chives and shallots can all help the liver eliminate toxins and carcinogens.


This can be used as a breakfast cereal, in soups and stews, and as a rice substitute. Barley's also high in fiber, helping metabolize fats, cholesterol and carbohydrates.

Green Foods

Green foods like wheat and barley grasses can be bought in powder, tablet or juice form, and offer greater levels of nutrients than green leafy vegetables. They also help cholesterol, blood pressure and immune response.


Buckwheat is loaded with protein, high in amino acid, stabilizes blood sugar and reduces hypertension.

Beans & Lentils

You can reduce cholesterol while beefing up on antioxidants, folic acid and potassium. Try kidney, black, navy, pinto, chickpeas, soybeans, peas and lentils.

Hot Peppers

Both bell and chili peppers contain antioxidants, have twice the Vitamin C as citrus fruit and work as great fat burners.

Nuts & Seeds

When speaking about longevity, you can't go wrong with a handful of nuts a day walnuts, hazelnuts, almonds, macadamia and pistachio nuts contain Omega 3 fats, which are great for your heart. Raw, unsalted nuts and seeds are best.


Numerous varieties of sprouts are great with any meal. They're a great source of protein and Vitamin C. Try adding them to any dish and your immune system will get a boost.

Yogurt and Kefir

These cultured foods contain healthful bacteria that aid immune function, and the calcium helps burn fat. Try using them as a base for a smoothie.

Comments? Ideas? Feedback? Articles you have written and want to be published? Recipes you're interested in?
Please tell us. We'd love to hear from you. Just reply to this e-zine and tell us what you think!

Marion + Tobi

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