Even if you’ve never considered scrambled up a batch of crumbled tofu for breakfast, the skyrocketing price of eggs may have you reconsidering. This easy recipe may earn this plant-based protein new respect. It’s based on one in blogger Gena Hamshaw’s new cookbook, “The Vegan Week: Meal Prep Recipes to Feed Your Future Self.”

While it doesn’t taste exactly like eggs, the texture and appearance are similar and it’s satisfying in its own way. A few slivers of red onion, soaked briefly in a pickling solution, add a tangy-sharp counterpoint to the mildly spicy, slightly nutty-flavored tofu. Serves 4. RECIPE HERE – Susan Puckett

Ingredients

Quick Pickled Red Onions:

• ½ cup water
• ¼ cup apple cider vinegar or other vinegar
• 1 teaspoon sugar
• 1 teaspoon salt
• ½ medium red onion, thinly sliced

Creamy Tofu Scramble:

• One 16-ounce block firm tofu
• 2 tablespoons tahini
• 2 tablespoons nutritional yeast
• ½ teaspoon ground turmeric
• ¼ teaspoon kala namak (black salt), optional
• ¼ teaspoon fine sea salt
• 1 tablespoon vegan butter (or regular butter)
• Freshly ground black pepper

Instructions

1. Make the onions: In a small bowl, whisk together the water, vinegar, sugar, and salt until the crystals are dissolved. Add the onions, stir, and set aside.
2. Make the Creamy Tofu Scramble:Set a tea towel on a large plate, place the tofu block on top, and fold the towel over to cover it. Set a heavy skillet or plate topped with a couple of heavy books on top and let stand for 15-30 minutes.
3. Crumble the pressed tofu into a large mixing bowl. Add the tahini, nutritional yeast, turmeric, kala namak (if using), and sea salt. Mix together with your hands until the tofu is finely crumbled and seasonings are thoroughly blended in.
4. In a large nonstick skillet, melt the butter over medium-low heat. Add the tofu mixture and cook, stirring gently, until the tofu is hot throughout and soft but not liquidy, about 5 minutes.
5.  Season to taste with pepper before serving. Garnish with a few slices of drained pickled onionand serve. (Leftover eggs will keep in the refrigerator for several weeks. Leftover tofu scramble can be stored in the refrigerator for up to 5 days, or in the freezer for up to 6 weeks.)

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

“Stand up straight!”

“Stop slouching!”

We all used to hear that as children, right? It’s even more important now, later in life.

Parents might tell their kids to correct their posture more to instill pride and project confidence. But good posture is about a lot more at this stage of life.

As we age, our bodies are “de-volving” into a more rounded, slumped posture. Not only does that add years to our appearance, but it also contributes to joint and muscle misalignment, which creates bad movement patterns. Continue with those, and pain and injury aren’t far behind. 

For many, the slouching starts due to an occupational hazard: sitting behind a desk for decades.

The body will conform to those positions that it is most frequently in. As you sit in a chair, the body assumes a forward head posture with hunched shoulders. Hip flexors also are contracted and shortened. Even our breathing can become restricted.

Try this: Take a long deep breath. See and feel how your chest expands and your shoulders roll back, creating the desired tall, upright posture. 

The rounded haunch is common but not inevitable. You can prevent or correct it.  So, focus on breathing, stretching and strengthening your core to maintain a solid base. And be sure your regimen includes at least a couple of exercises where you’re pulling those shoulders back, like seated rows. Yoga and Pilates are also excellent for strengthening posture.

All of those will get you or keep you standing tall. Mom would be proud.

Classic Italian pasta e fagioli is a time-consuming soup, involving chicken stock and multiple ingredients that need prepping and chopping. Here’s a lighter, healthier, short-cut riff, adapted from one in chef Noah Galuten’s “Don’t Panic Pantry Cookbook” (Knopf, $ 35). Serves 4-6. – Susan Puckett

Ingredients

• Salt
• 2 (28-ounce) cans whole peeled tomatoes
• 2 tablespoons extra-virgin olive oil (plus more, for serving)
• 4 garlic cloves, sliced (or more, to taste)
• 8 to 10 ounces pre-washed baby spinach greens
• Freshly ground black pepper
• 1 (15-ounce) can cannellini or other white beans, undrained
• 1 teaspoon dried oregano
• Pinch of red pepper flakes, plus more for serving
• 6to 12 ounces shell or other small pasta
  1 cup packed, roughly torn fresh basil leaves (or 3-4 tablespoons prepared pasta)
• Freshly grated parmesan cheese

Instructions

1. Bring a large pot of salted water to a boil.
2. Meanwhile, pour the canned tomatoes and their juices into a large bowl and, with clean hands or a potato masher, crush the tomatoes into a coarse, chunky consistency. Remove and discard any hard stems.
3. In a Dutch oven or pot, heat the 2 tablespoons of oil over medium heat until shimmering. Add the garlic slices and cook, stirring, until golden, a minute or two.
4. Increase the heat to medium-high and add the spinach. Season lightly salt and pepper and cook until fully wilted. Add the beans along with their juices, oregano, red pepper flakes (if using) and a little more salt and pepper and allow them to simmer about 5 minutes, or until the liquid thickens a bit and is reduced by about half.
5. Stir the crushed tomatoes into the mixture, season with a little more salt and pepper, and bring the mixture to a full simmer. Cover the pot with a lid and reduce the heat to medium-low and let simmer while you cook and drain the pasta, 10 or 15 minutes.
6. Add the pasta to the boiling water and cook according to package directions; drain in a colander.
7. Stir in half the basil, or the prepared pesto. If serving the soup all at once, add the pasta to the pot. Or if you’ll be having leftovers, add desired amount of pasta to shallow soup bowls and ladle the soup mixture over the pasta.
8. Top with parmesan cheese, a drizzle of olive oil, and a sprinkle of basil and eat immediately with a spoon.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Back pain is a problem for countless active adults. Did you know a frequent culprit is tight hip flexors?

These muscles are crucial in just about all movement, from standing and squatting, to walking and running. They start at the front top of your thighs and flex the hip to raise the knees toward the chest and to push them back when you squat.

But after decades of sitting and inactivity, many people over 50 have tightness there. Tight hip flexors are commonly linked with an anterior pelvic tilt, which causes excessive arching of the lower back. Bad posture weakens the glutes (your butt muscles) and gives you a short, choppy shuffle. Runners lose power in their knee lift, so it feels like their running in sand – and sloooowly.

The solution for most folks is lengthening the hip flexors. Muscles like these need to be elastic-like so movements remain fluid, powerful and explosive. Tight muscles tug on joints, leading to increased tension, misalignment, and injury. 

Try this simple but effective stretch daily to lengthen those hip flexors. You’ll be surprised after just a few weeks how it improves your posture, gait and even athletic performance. 

With the left knee on the floor and the right foot out in front, push the left hip forward and slightly down toward the floor. Keep the torso tall. Target the hip flexor and top of the quadriceps. Hold for 20-30 seconds, for 2-3 reps, and switch legs.

Come see us about improving your flexors and back pain. It all comes down to regular movement! That’s why we’re here.

Here’s an example of how a simple chicken salad can go from mundane to magnificent with a strategic switch of a few ingredients. Greek yogurt mixed with a little olive oil is a lighter and healthier replacement for mayonnaise. Fresh fennel subs for celery while supplying a hint of licorice-like flavor. And green peas and mint usher in springtime. The magic ingredient that takes this mixture over the top is za’atar, a fragrant blend of Middle Eastern spices that tastes floral, earthy, tangy, and nutty all at once. If it’s not already in your spice rack, it’s well worth seeking out – many supermarkets now carry it. This recipe is lightly adapted from one in “A Table Full of Love” by Skye McAlpine (Bloomsbury, $35).Serves 4 to 6. — Susan Puckett

Ingredients

• 1¾ cups plain whole milk Greek yogurt
• 2 tablespoons za’atar seasoning
• 2 tablespoons finely chopped fresh mint
• 3 tablespoons olive oil
• 2 ½ cups shredded, cooked chicken
• 1 cup frozen, thawed green peas
• 1 small fennel bulb, trimmed, halved, and thinly sliced
• Flaky sea salt and freshly ground black pepper

Instructions

1. In a large bowl, whisk together the yogurt, za’atar, mint, and olive oil.
2. Add the chicken, peas, and fennel and toss gently to combine.
3. Season to taste with salt and pepper and serve.

Susan Puckett is an Atlanta-based food writer and cookbook author.

“What keeps us healthy and happy as we go through life?”

That’s not just one of the most persistent questions of humanity. It’s also the opening to one of the Top 10 TED Talks ever, viewed 42 million times, by a Harvard longevity researcher and co-author of a new book, “The Good Life: Lessons from the World’s Longest Scientific Study of Happiness.”

Is the answer fame? Fortune? Working hard to achieve status and power?

Nope. Not according to Dr. Robert Waldinger’s video and the new book, based on decades of research.

It’s relationships of all kinds. Marriages, children, friends, community ties, religious involvement… it doesn’t matter, he says.

“Good relationships keep us happier and healthier – period,” he says. “Social connections are really good for us, and loneliness kills. People who are more socially connected are happier, physically healthier, and they live longer.”

He and co-author Marc Schulz run the Harvard Study of Adult Development. The study has followed the lives of two generations of people from the same families for more than 80 years, starting with 724 individuals back in 1938.

Among the encouraging news: We can improve our individual relationships and our general social connectedness, the authors say, even later in life.

That’s one of the great blessings of joining us here for regular exercise. Gyms and fitness studios provide a powerful level of social interaction and support. This is particularly important for people trying to get or stay fit after 50, when so many face empty homes and isolation.

Join us! Exercising with us is good for your body, yes – but so much more.

Ground bisonis leaner and more nutrient-densethan beef yet offers a similar flavor. In this gently tweaked recipe from “Smithsonian American Table: The Foods, People, and Innovations That Feed Us” (Harvest, $40), chef Nico Albert, a citizen of the Cherokee Nation, combines it with mineral-rich wild rice to tuck into lettuce leaves. Tangy red-hued sumac spice, which is high in disease-fighting antioxidants, is well worth seeking out for its unique taste and other benefits, but if you can’t find it, grated lemon zest and juice will suffice. Adapt it for vegans by replacing the bison with more mushrooms. Serves 4-6. – Susan Puckett

Ingredients

• 1 tablespoon olive or vegetable oil
• 1 pound ground bison
• 8 ounces portobello or other sturdy wild mushrooms
• ¼ cup dried cranberries
• 2 teaspoons kosher salt, or to taste
• 1 teaspoon ground black pepper
• 2 teaspoons ground sumac (or grated zest and juice of 1 lemon)
• 2 cups cooked wild rice (or wild rice blend)
• ½ cup small-diced jicama
• ½ cup small-diced celery
• ½ cup chopped fresh herbs (parsley, mint, cilantro, or combination)
• ½ cup chopped scallions
• Little gemor romaine lettuce leaves

Instructions

1. In a large skillet, heat the oil over high heat. Add the bison and sauté, breaking the meat into crumbles with a wooden spoon, until the meat is cooked throughand some browned bits stick to the pan.
2. Add the mushrooms, cranberries, salt, pepper, and sumac (or lemon juice and grated rind). Continue to cook, stirring frequently.
3. When the mushrooms have softened, add 1 cup of water and stir, scraping the bottom or the pan to loosen up the flavorful browned bits. Cook until almost all the moisture has evaporated.
4. Add the wild rice, jicama, and celery and stir to combine. When the mixture is heated through, remove the pan from the heat and stir in the herbs and scallions.
5. To serve, spoon the mixture into the lettuce leaves and eat taco-style.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

A massive study made headlines by concluding that not exercising is worse for your health than smoking and diabetes.

But many readers over 50 will be glad to know that the study also has a huge age-related finding: The spectacular benefits of exercise have no age limit.

“Whether you’re in your 40s or your 80s, you will benefit in the same way,” said the study’s senior author, Dr. Wael Jaber, a cardiologist at the Cleveland Clinic.

Sedentary people are almost four times as likely to die early as those who exercise regularly, says the study. It looked at 122,000 people who were tested on treadmills over 13 years.

“There actually is no ceiling for the benefit of exercise,” he said. “”There’s no age limit that doesn’t benefit from being physically fit.”

So, if you’re already exercising regularly, then keep it up.

But sadly, most Americans of all ages don’t get enough exercise. One bit of good news: People over age 70 are the fastest-growing segment of the population to use personal trainers, according to the Personal Training Development Center.

We believe what this study and the trend show – that exercise is right for everyone, regardless of age. Come see us, and let us show you how comfortable, safe and fun it is to stay healthy and live longer.

This creamy vegan soupis light and full of flavor, yet deceptively filling. It’s adapted from one in “The Vegetarian Reset” by VasudhaViswanath, which provides plant-based solutions for vegetarians struggling to curb their carbs in the absence of meat.Here, the Indian-born author replaced most of the lentils in her favorite dal with cauliflower and boosted the protein with a handful of raw cashews. A spoonful of turmeric, a component of curry prized for its earthy-sweet flavor and anti-inflammatory effects, supplies its lovely golden hue.Serves 4. — Susan Puckett

Ingredients

• 1 tablespoon olive oil
• 1 or 2 jalapeño or other hot green chiles, split lengthwise (remove seeds and ribs if you want to tone down the heat)
• 2 tablespoons grated fresh ginger
• 1 tablespoon minced fresh garlic
• 3 cups water
• 1 medium head cauliflower, trimmed of stem and leaves, roughly chopped
• ¼ cup raw cashews
• ¼ cup yellow moong dal or split red lentils, soaked for 30 minutes and drained
• 1 teaspoon salt, plus more to taste
• ½ teaspoon ground turmeric
• 1 tablespoon chopped cilantro for garnish
• 2 tablespoons fresh lemon juice, plus more to taste
• Freshly cracked black pepper

Instructions

1. In a medium saucepan, heat the oil over medium heat. Add the chile, ginger, and garlic and sautéa minute or so, or until fragrant, taking care not to brown.
2. Add the water, cauliflower, cashews, lentils, 1 teaspoon of salt, and turmeric, and stir to combine.
3. Raise the heat to high and bring to a boil. Reduce the heat to medium-low, cover, and simmer until the lentils are cooked and the cauliflower and nuts are soft, 20 to 25 minutes.
4. Blend with a hand-held immersion blender until smooth or transfer the mixture to a conventional blender or food processor and puree.  Stir in the lemon juice; taste for seasoning and add a little more salt and lemon juice if desired.
5. Ladle into serving bowls, garnish with cilantro and a few grindings of black pepper, and serve. (Store in the refrigerator for up to a week; freeze leftovers in an airtight container for up to three months. Re-blend to restore smooth consistency after defrosting if needed.)

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Howard Snooks had it all.

At 66, he was retired from a career as a social worker, married and healthy.

Then in 2015, Howard’s wife of 34 years left him. Several family members died. And he had ahip replacement after a fall.

“Kablooey,” he says.

After that rough year, Howard came upon a newspaper article about the dearth of Baby Boomer fashion models. He figured he was in decent shape and made some calls.

Now 73, he’s been in TV and Internet commercials, walked the runway, and filmed a Land Rover ad that could go national soon.

At 5’10” he’s down to 168 pounds and 12 percent body fat. He has no styling tips, having never tried Botox, moisturizer, or even an expensive haircut.

“I don’t look like a young man,” he says. “My mindset keeps me open to new experiences, to whatever new things come my way.”

Howard attributes his post-2015 happiness largely to working out. He hit the weight room hard, he says. “I went for it. It kept me sane.”

He also liked the new look it gave his body and the attention he got from women. “I wanted people to be surprised when they found out how old I was.”

But more important has been the steady interaction he gets at twice-weekly workouts at a small gym.

“It’s a real companionable thing,” he says. “I feel like I belong to something.”

You don’t have to do much to a fresh or flash-frozen salmon fillet to turn it into an omega-rich, restaurant-quality entrée, so long as you take care not to overcook it. Searing them quickly in a heavy skillet (preferably cast-iron) on top of the stove gives you the most control, allowing the exterior to form a caramelized crust while keeping the interior tender and juicy. This tangy-sweet glaze dresses it up in minutes, while allowing the fillet’s naturally rich flavor to shine through. Green beans roasted or sauteed with cherry tomatoes, along with sliced new potatoes, would round out the meal nicely.  Serves 2. –Susan Puckett

Ingredients

• 2 (5- to 6-ounce) portions salmon fillets, skinned or skin-on
• Olive oil for brushing fish (about 1 tablespoon)
• Kosher salt and coarsely ground black pepper
• ¼ cup dry white wine
• ¼ cup balsamic vinegar
• 1 tablespoon orange juice
• 1 teaspoon lemon or lime juice
• 1 tablespoon brown sugar

Instructions

1. Preheat a cast-iron or other heavy-bottomed skillet over medium-high heat. Brush the fillets generously on both sides with olive oil and season lightly with salt and pepper.
2. Place the salmon (skin-side down if skin-on) in the skillet and allow it to cook, undisturbed, for 3 minutes, until golden-brown.  Then flip and cook for about 3 minutes longer, just until the fish is cooked through.Transfer to a plate and allow it to rest for a few minutes (it will continue to cook once removed from the heat.)
3. Meanwhile, in a small saucepan, bring the wine, vinegar, orange juice, lemon or lime juice, and brown sugar to a boil over high heat and allow the glaze to reduce for 3-4 minutes, until thickened and syrupy. Remove from the heat and stir in ¼ teaspoon of coarse black pepper.
4. Drizzle the glaze over the salmon fillets and serve.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

We usually think of February as the month of hearts for Valentine’s Day.
 
But February is also heart-health awareness month in the United States, Canada, United Kingdom and other countries. It’s observed to raise awareness and to help people lose weight, eat better, invigorate their exercise routines, and more. 
 
Heart disease is the No. 1 killer, responsible for 1 in every 4 deaths and 735,000 heart attacks annually just in the U.S., according to the Centers for Disease Control. Globally, cardiovascular diseases kill 18 million people a year, says the World Health Organization.
 
The good news: Heart disease can be prevented. Exercise and eating right are the top tools to improve our heart health and lower our risk for heart disease and heart attacks, says the American Heart Association.
 
For people over 50, exercise, including strength training, is vital. As most people age, their hearts get smaller and weaker, and major arteries can stiffen. That reduces or slows blood flow through the body.

Weightlifting among mature adults improves heart health by decreasing blood pressure and “bad” cholesterol, while improving “good” cholesterol. Exercising and eating right also fight obesity, which contributes to heart issues.
 
Online, there’s an ongoing discussion on social media using the hashtag #OurHearts. And there are tons of resources online from organizations such as the National Institutes of Health, which offers this “Heart Smart Basics: What to Know to Keep Yours Healthy” and more.

If you’re scrambling for a token of affection to share with your loved one that won’t knock them off with their healthy-eating regimen, consider blending up a batch of these no-bake, power-packed treats. The recipe, adapted from “A Return to Ireland: A Culinary Journey from America to Ireland” by Judith McLoughlin (Hatherleigh Press, $30), is a wholesome, gluten-free option. Makes about three dozen. – Susan Puckett

Ingredients

• 2 cups gluten-free rolled oats
• 2 ½ cups unsweetened coconut flakes, divided
• ¾ cup mini gluten-free dark chocolate chips
• 1 cup natural nut butter (almond, cashew, peanut)
• ¼ cup raw honey (plus a little more as needed)
• 1 teaspoon pure vanilla extract
• Pinch of sea salt

Instructions

1. Preheat the oven to 350 degrees. Spread out the oats on a large baking sheet and place in the oven for 8 to 10 minutes, stirring once or twice, until the oats are lightly toasted and fragrant. Remove from the oven and let cool.
2. Place ½ cup of the coconut flakes in a small bowl; set aside. In the bowl of a food processor fitted with a chopping blade, combine the remaining 2 cups of coconut flakes with the cooled oats, chocolate chips, nut butter, ¼ cup of the honey, vanilla, and salt.
3. Pulse until the mixture is well-blended. Pinch off some of the mixture and squeeze it into a ball with your hands. If it’s too dry to hold together, add a little more honey and give it a few more pulses.
4. Roll the mixture into 1 ½-inch balls, the roll each in reserved coconut to coat. Store in an airtight container in the refrigerator for up to a week or in the freezer for several months.

Susan Puckett is an Atlanta-based food writer and cookbook author.

When it comes to Valentine’s Day gifts, anybody can come through with a box of chocolates and some red wine.

Not that there’s anything wrong with either one! But… wouldn’t you be showing a more supportive love with a fitness-related gift to keep your sweetie encouraged?

Here are a few ideas to get you thinking in the right direction!

1. The Etsy artisans have tons of clever, unique gifts, and you can personalize many of them. Enter the rabbit hole here.
2. Put together a gift basket of healthy snacks and supplements that match your beloved’s diet or lifestyle. This could be a ton of fun to put together.
3. A water bottle that also stores phones, keys, wallets, etc.
4. A couples massage – or massage oil to use at home.
5. Sexy nightwear. From silky lingerie to plain white boxers, the options are endless.
6. An upgrade at the gym. Get your S.O. a session, or several, with a trainer, for example.
7. Order a big bunch of healthy fruit, starting with Edible Arrangements. They have some beautiful Valentine’s Day packages.
8. Any of the standbys, like leggings, socks, or a new yoga matt.

And finally, a gift that costs nothing: Your support and encouragement. If your partner is fit or trying to get started, then offer all your support. Nothing says “I love you” more than “Let’s stay healthy for each other.”