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 By
Alicia Tamayo
Curious about tofu but not quite sure where to begin? You're
not alone! Jumping into the world of tofu can be a frightening
experience - is it firm like chicken or soft like pudding?
It's chameleon-like characteristics make it seem confusing
at first, but it's oh so rewarding once you master it! There's
a lot to cover, so let's get started!
Tofu is a staple in most vegetarian and vegan diets - it's
one of the most versatile protein rich foods. Firm tofu can
be marinated, fried or baked, and used in place of chicken
and other meats in many dishes. It can be soft and crumbly
for tofu scrambles and lasagna. It's even a great binding
and thickening agent for baking desserts, in tofu burgers,
or a tofu quiche. You can use it in place of eggs to make
brownies, cheesecake, and pudding...the possibilities are
endless!
What exactly is tofu?
Tofu is made from soybeans, water, and a curdling agent.
It doesn't sound too appetizing, and you probably wouldn't
want to eat tofu plain because it is very bland by itself.
However, tofu is like a sponge, soaking up any flavor that
is added to it. It also blends very easily with just about
any other food. This, along with its high protein and calcium
content, makes it a great substitute for animal protein, and
just a fun food to cook with!
There are three main types of tofu: firm, soft, and silk.
Firm tofu is dense and solid, and holds up well in stir fry
dishes and soups, on the grill, fried, etc. It can be frozen
and then crumbled to take on the form of ground meat. Extra
firm tofu is usually used as a chicken substitute, and works
well when grilled or fried.
Soft tofu is a good choice for recipes that call for blended
tofu, and can be used in dressings, sauces, dessert and tofu
scrambles.
Silken tofu is equivalent to a thin custard or heavy cream.
Silken tofu works well in pureed or blended dishes, like dips
and spreads, soups, and baked desserts. You can make many
recipes much healthier by substituting pureed silken tofu
for mayonnaise, cream, sour cream, etc.
Firmer tofus are usually the highest in fat, and the softest
tofus are the lowest.
Look for tofu in the produce or dairy section at your local
grocery store. Once you open the package, leftover tofu should
be rinsed and covered with fresh water for storage. Change
the water daily to keep it fresh, and use the tofu within
a week! Tofu can also be frozen up to 5 months.
Tofu is not only rich in protein and calcium. It is also high
in B-vitamins and isoflavones, and is easy to digest.
Research on soy protein in recent years has shown that regular
intake of soy protein can help to lower total cholesterol
levels by as much as 30%, lower LDL (bad cholesterol) levels
by as much as 35-40%, lower triglyceride levels, reduce the
tendency of platelets to form blood clots, and possibly even
raise levels of HDL (good cholesterol). Soy, like that found
in tofu, has also been shown to be helpful in alleviating
the symptoms associated with menopause. Tofu is a very good
source of iron, providing 33.8% of the DV for this important
mineral in 4 ounces, as well as omega 3 fatty acids! [WHFoods.com]
Okay...ready to tackle tofu!? Here are some delicious recipes
to get you started...
Mexican
Chocolate Pudding (A Cozy Kitchen)
1 pound silken tofu
1 cup high-quality semi sweet or dark chocolate chips
1 teaspoon vanilla extract
¼ cup honey
¼ cup water
½ teaspoon cinnamon
½ teaspoon chili powder
In a small bowl, microwave the chocolate chips for 30 seconds.
Stir with a spatula and then microwave again for another 30
seconds. Repeat this process until the chips are completely
melted through.
Add all of the ingredients to a blender and blend until the
mixture is completely smooth and free of lumps. Portion out
into 4 pudding cups and allow to chill for about and hour
before serving.
Banana
Cream Tofu Cheesecake (Natalie's Killer Cuisine)
1 graham cracker crust recipe
1 lb Soft Tofu, drained
1 lb Reduced Fat Cream Cheese, softened
1 banana, sliced, 3/4 cup Sugar
2 TBS brown sugar
1/4 cup AP Flour
1 tsp Vanilla Extract
3 eggs + 3 egg whites
Fresh Whipped Cream, topping
Banana Slices, garnish
1. Preheat oven to 350 degrees. Place the tofu and cheesecake
in the bowl of an electric mixer and cream until smooth and
combined, about one minute. Add the slices of banana and both
sugars and continue to beat another 2 minutes until smooth
and fluffy.
2. Add the flour, vanilla extract and 3 eggs plus 3 additional
egg whites. Mix until combined.
3. Pour on top of a par baked graham cracker crust. Either
in a tart pan, springform pan, mini cheesecake pan, etc. Depending
on the size of the pan it will take between 20 – 30 minutes
to make. Bake until set and not jiggly, the cheesecake will
also slightly pull away from the sides.
Tofu
Parmigiana (Allrecipes)
1/2 cup seasoned bread crumbs
5 tablespoons grated Parmesan cheese
2 teaspoons dried oregano, divided
salt to taste
ground black pepper to taste
1 (12 ounce) package firm tofu
2 tablespoons olive oil
1 (8 ounce) can tomato sauce
1/2 teaspoon dried basil
1 clove garlic, minced
4 ounces shredded mozzarella cheese
In a small bowl, combine bread crumbs, 2 tablespoons Parmesan
cheese, 1 teaspoon oregano, salt, and black pepper. Slice
tofu into 1/4 inch thick slices, and place in bowl of cold
water. One at a time, press tofu slices into crumb mixture,
turning to coat all sides.
Heat oil in a medium skillet over medium heat. Cook tofu slices
until crisp on one side. Drizzle with a bit more olive oil,
turn, and brown on the other side.
Combine tomato sauce, basil, garlic, and remaining oregano.
Place a thin layer of sauce in an 8 inch square baking pan.
Arrange tofu slices in the pan. Spoon remaining sauce over
tofu. Top with shredded mozzarella and remaining 3 tablespoons
Parmesan.
Bake at 400 degrees F (205 degrees C) for 20 minutes.
Thai Curry Tofu (Allrecipes)
1 tablespoon canola oil
1 (12 ounce) package extra-firm tofu, drained and cubed
1 tablespoon seasoned salt, or to taste
1 tablespoon butter or margarine
1 small onion, chopped
3 cloves garlic, minced
1 (10 ounce) can coconut milk
2 teaspoons curry powder
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1/4 cup chopped fresh cilantro
Heat oil in a large skillet over medium-high heat. Add tofu
cubes, season with seasoned salt and fry until golden on all
sides, stirring occasionally, about 15 minutes. Remove to
paper towels, and set aside.
Melt butter or margarine in the same skillet over medium heat.
Add the onion and garlic; cook and stir until tender. Stir
in coconut milk, curry powder, salt, pepper and cilantro.
Return the tofu to the skillet. Simmer over low heat for 15
minutes, stirring occasionally.
Low
Fat Caesar Dressing (Natalie's Killer Cuisine)
4 oz Firm Tofu
1/2 cup Sour Cream
1 TBS Lemon Juice
1 TBS Honey
1 TBS Dijon Mustard
1 tsp Worcestshire
1 garlic clove
1 handful of Parmesan
1 tsp Salt
1 tsp Black Pepper
1. Combine all ingredients in a blender or food processor
and combine until creamy and smooth.
2. For a silkier texture, strain the dressing. Yields one
cup.
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