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Interested in Cooking with Tofu? -Vegetarian cooking - Dietetic Directions - Dietitian and Nutritionist in Kitchener/Waterloo
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Interested in Cooking with Tofu? -Vegetarian cooking

Cooking with Tofu

Interested in Cooking with Tofu? -Vegetarian cooking

Would you like to add tofu to the menu but are unsure how?  Today, we will explore the tremendous versatility or ‘chameleon qualities’ of tofu along with its nutritional profile.

First, we must define tofu.  Tofu is made from soybeans, water and a curdling agent that is used to extract the solid proteins before it is pressed into a block.  Tofu has origins in China dating back approximately 2,000 years!  Tofu is extremely popular in vegetarian cooking and comes in two main kinds:  soft or silken tofu and firm or regular tofu.

Soybeans soy milk

Want to learn how to cook with tofu? Look no further! Click To Tweet

Notes on Preparing Tofu: Vegetarian cooking

  • Tofu can be found in the produce section of the grocery store
  • Before cooking with tofu, drain off as much liquid as possible.  Place tofu on a paper towel for 5-10 minutes to absorb any excess liquid
  • Extra firm tofu has a texture that is most similar to meat
  • Firm tofu (compared to soft tofu) can withstand handling without breaking apart
  • Cubed tofu should always be prepared using firm or extra-firm
  • Silken or soft tofu has a ‘custard-like’ consistency
  • Soft tofu has been pasteurized so it can be used immediately without cooking first

Ways to Use Tofu:

·   Marinate or flavour tofu –  Ideally soak tofu overnight to absorb maximum flavour.  Click for a simple marinade 

·   Grilled tofu – BBQ season is fast approaching so try making a tofu kabob with your favourite veggies.  Grill for 3-5 minutes on each side

·   Pan-fry your marinated tofu for a crispy, tasty treat

·   Add tofu to your favourite stir fry in place of chicken

·   Homemade shakes or casseroles (including lasagna) can be made using Soft tofu

·   Try breaded tofu and prepare like a chicken nugget

Tofu

Nutrition Info:

Tofu is an excellent source of protein and contains phytoestrogens.  One serving of tofu is defined as ¾ cup (150g) and contains around 100 calories with 10g of protein.  Tofu is low in saturated or ‘bad’ fat (1g) and often contains calcium (if fortified).

Tofu is an excellent source of protein and low in saturated (bad) fat! Click To Tweet

Bottom Line:

Enjoy tofu as a vegetarian or meat alternative.  Soy contains ‘heart healthy’ unsaturated fats which help in lowering the risk of high blood pressure, high cholesterol by decreasing ‘bad’ cholesterol levels.  Soy protein is part of a heart healthy diet and incorporating in many types of vegetarian cooking.


Please contribute comments on how you use tofu on your household menu!