More and more Canadians are choosing healthier lifestyles, beginning with their eating habits. Reducing sugar intake and increasing the consumption of vegetables and fruits are two of the primary goals. Canadians are also opting for food that is organic, gluten-free, non-GMO, and free of artificial additives.

The food industry is paying attention and adapting as more Canadians become conscious about what they eat. These changes have created opportunities in the market for various kinds of food products.

The heightened awareness of the negative impact on the environment is also a significant driver of the changing attitudes that are making Canadians look for sustainable sources of protein.

What are the foundational foods of this trend?

Tofu is made of soybeans that are later processed and made into blocks and cubes. Tofu is rich in vitamins and minerals, which can be really beneficial when included in the diet. The versatile ingredient is rich in protein, which goes with anything and with any flavours.

If you are looking for a substitute for rice and grains that is more nutritious, then quinoa is a great choice. It is a gluten-free and whole-grain carbohydrate that is often called the “super food” after it became a vegan trend. Today, people with gluten-free diet plans are mostly consuming quinoa.

Why do people prefer tofu and quinoa?

As Canadians look for healthier food choices and lifestyles for their families, the most popular choices are plant-based options for several reasons.

Tofu is an easily purchased organic, soy protein and is one of the fastest ways to get GMO products out of your diet. It provides dietary fibre, which meat cannot provide. The product can be easily baked, fried, or even eaten raw. It is also consumed as a snack.

Quinoa is a gluten-free product that people with a vegan diet can include for maintaining a healthy diet. A cup of quinoa has 222 calories, making it a source for high amounts of vitamins and minerals.

The fact is that there are plenty of healthy food choices that already exist, but part of the problem is finding ways to prepare the foods in ways that are quick, easy, and desirable so that we don’t miss the foods that we are used to.

HelloFresh is not only well aware of this, but they are on a mission to conquer the problem. How? HelloFresh has not only developed delicious recipes for tofu and quinoa, but they also provide the convenience of delivering the fresh, pre-measured contents right to your door. This eliminates the age-old problem of people opting for fast unhealthy meals simply because they don’t have the time to prepare complex recipes. When you solve this problem, change happens and you can create good eating habits for kids.

Tofu and quinoa are simple and versatile foods that can be prepared and flavoured in so many delicious ways. When it’s delicious and it can be done easily, then attitudes and trends change. Whether you want healthy meal kits for one person or the whole family, HelloFresh has thousands of recipes for households of all shapes, sizes and diets, including vegan, vegitarian and pescetarian. With our delicious recipes, you can enjoy exceptional flavour without sacrificing health.

Components of Tofu and Quinoa

Tofu

The protein, vitamins, and minerals in tofu make it a good source of energy. There are only 76 calories in a 100 gram serving of tofu, thus making it a very nutrient-dense food. Other nutritious ingredients include:

• 8 grams of protein
• 2 grams of carbs
• 1 gram of fiber
• 4 grams of fat
• 9% of the RDI for iron
• 9% of the RDI for magnesium
• 20% of the RDI for calcium
• 12% of the RDI for phosphorus
• 11% of the RDI of copper
• 6% of the RDI of zinc

The above percentages will vary, however, depending on the coagulant that is used.

A number of studies have shown that consuming soy on a daily basis can lower markers for cardiovascular disease risk, such as weight, body mass index (BMI), and cholesterol levels. To reduce cholesterol levels, there is a minimum recommended intake of soy protein of 25 grams per day.

Consuming tofu as an alternative to animal protein can help lower levels of LDL cholesterol. This, in turn, decreases the risk of atherosclerosis and high blood pressure.

Tofu may protect against many health conditions, including heart disease, diabetes, and even some cancers.

You can get the necessary amount of protein, total fat, carbohydrates, and fiber from enough tofu according to research. It takes twice as much tofu as meat to get the same amount, but only because tofu has fewer calories than meat.

Compared to meat, tofu has less cholesterol, fewer triglycerides, and fewer low-density lipoproteins. If you substitute tofu for meat on a regular basis, then you can actually lower these numbers! People who are trying to reduce their risk of cardiovascular disease and high blood pressure (hypertension) will benefit from this, as well as those who have these conditions already.

It is well known that tofu contains a high amount of calcium. The calcium content of four ounces of tofu is comparable to that of a full eight-ounce glass of milk. For growing children, calcium is an essential nutrient. Women at increased risk of osteoporosis can also benefit from the high calcium in tofu.

This nutrient-rich food is a source of isoflavones, which have a multitude of health benefits. Some of the benefits include relief of menopausal symptoms and lower risks of certain cancers, including breast cancer.

The protein content of tofu makes it pretty filling, which can help prevent overeating. Due to tofu’s low calorie content, you will consume fewer calories overall, which can reduce your chances of being overweight or obese.

There are no saturated fats in tofu. A large portion of the fat in the body is saturated. This type of fat is linked to heart problems, hypertension, and other health problems. In this way, tofu becomes more heart-healthy for those who wish to increase their weight loss efforts.

Tofu contains a high amount of omega-3 fatty acids. Several omega-3 fatty acids have been shown to reduce triglycerides, lessen depression, decrease inflammation, and relieve rheumatoid arthritis, according to WebMD.

Selenium is also present in moderate amounts. Prostate cancer is reduced by selenium’s antioxidant properties that prevent cell death.

Among the nutrients in tofu are iron, copper, and manganese. The body absorbs all three of these nutrients, and they play an important role in a healthy diet and the supply of energy.

The fiber content of soybean foods is generally high. As well as reducing the risk of stroke, controlling blood sugar, easing the symptoms of IBS (irritable bowel syndrome), and preventing hemorrhoids, fiber leads to good regularity.

Quinoa

A one-cup serving of quinoa equals a 222 calorie mix. This food contains a considerable amount of vitamins and minerals, making it a good source of antioxidants and overall positive effects on human health. It includes:

• 39.4 grams of carbs
• 5 grams of fibre
• 3.5 grams of fat
• 1.7 grams of manganese
• 8.1 grams of protein
• 72% water

Several health conditions can be reduced by consuming enough fiber, says the Academy of Nutrition and Dietetics. These conditions include constipation, high cholesterol, high blood pressure, and diverticulosis.

It has also been suggested that fiber-rich diets are beneficial for maintaining a healthy weight. A high-fiber diet can potentially reduce people’s intake of food since fiber helps keep them full for longer.

Considering the health benefits of a fiber-rich diet, quinoa clearly becomes an excellent choice to add to your healthy diet. With 5 grams of fibre in a serving, it provides over 15% of the average person’s daily requirements.

Manganese is vital for metabolic and developmental processes. A large number of enzymes need manganese to function properly, and men get around 27.43% of their acceptable manganese intake from this, while women get 35.05% from a serving of quinoa.

In a gluten-free diet, quinoa provides a good source of antioxidants compared to other common grains. Corn, rice, and potato flours are among the most popular gluten-free products, but these contain less nutrients than quinoa-based products like quinoa flour.

Quinoa is also a good source of vitamin E, which can help reduce the risk of heart disease, certain types of cancer, and many eye disorders.

The health benefits of whole grain consumption and antioxidant properties in whole grains are confirmed by new studies regularly.

Benefits of Eating Tofu

The advantages of eating tofu include:

• Reducing the chances of cardiovascular diseases.
• Improving kidney function.
• Reducing the risk of diabetes.
• Preventing liver damage.
• Improving brain function of the elderly.

Although tofu has been around for a long time, the innovative recipes and renewed interest in good health have boosted its popularity. It is cheaper than meat, and the health benefits like lower risk of heart disease and diabetes are also major factors in this movement. As well, its environmental friendliness (less CO2 emissions and water usage) contributes to the shift in preferences.

Benefits of Eating Quinoa

The advantages of eating quinoa include:

• Improving blood sugar control.
• An increased intake of iron and magnesium.
• Improving metabolism.
• Helping in weight loss.
• Lowering chronic disease.

Quinoa is a delicious and healthy food that is packed with nutrients like iron, magnesium, and protein. The high-fiber content helps control blood sugar levels, improve metabolism, and promote weight loss. It also contains antioxidants that help lower chronic disease risk factors such as heart disease and diabetes. It has become a popular alternative for corn, rice, and other grains that have been staples in our diets for generations.

Enjoy Your Healthy Journey and Never Look Back

Having tofu included in your daily diet can help you have a healthy lifestyle. This great source of protein and fibre can become a great option for a healthy diet for you and your loved ones.

Quinoa is a high-fibre and whole grain food product that makes it a unique food component for people who need a gluten-free or healthy diet.

If you are willing to experiment, you will discover an infinite number of ways to prepare tofu and quinoa. The enormous variety of seasonings and ways to prepare them will have you enjoying a new taste experience everyday for a long time.