- Food and Cooking
Simple Tofu Recipes
What is Tofu?
Tofu has been used in Asian cusines for centuries although it is still a relatively new type of food in Western cultures. Tofu is commonly used as a meat and cheese substitute for vegetarians and also becoming popular with non-vegetarians.
Tofu is made of curdled soybean milk. It has a bland taste and it is often referred to as 'chameleon like' because it picks up the flavor of what it's being cooked with. Because of this, tofu can be used with a wide variety of recipes.
Buying tofu is a bit of a challenge because there are different varieties. Most commonly, you will notice extra firm, firm, regular, soft and silken. Each of these work best with certain types of recipes.
Different Types of Tofu
Silken tofu (also called Japanese tofu) has a creamy texture and is used in desserts and creamy sauces. Due to the texture, silken tofu should not be used in main dishes and stir-fry because it will not break up easily.
Regular tofu is much firmer and is ideal for main dishes and stir-fries. Varieties for this type are soft to extra firm. It can be marinated and baked. Once baked it can be used in many different recipes such as soups, salads, sandwiches and more. Firm and extra firm tofu is great baked and can be deep fried.
Health Benefits of Tofu
Tofu conains no cholesterol and has been proven to lower LDL cholesterol levels. Tofu is rich in protein, calcium, iron, omega 3 fatty acids and is low in calories and fat. Tofu may also lower risks of cancer, aid women going through menopause, essential for prostate health and strengthen bones, thus lowering risk of osteoporosis and arthritis.
The following recipes are very easy and are good for people who are new to tofu. If you prefer, you can also make your own tofu at home. You can see how on the video below.
Making Your Own Tofu
1 pkg extra firm tofu
1 tbsp olive oil
1 cup soy sauce (teriyaki or marinade of your choice)
Drain tofu and dry with paper towel. Marinade tofu for 10-15 mins. Preheat oven to 375. Lightly oil a baking sheet and place tofu on the sheet. Bake for 30 mins on each side.
This is a very simple recipe. Tofu can be cut in slices or cubed. Keep refrigerated and use in soups, salads, sandwiches, wraps or just eat plain.
1 pkg firm or extra firm tofu
1 pkg of vegetable stir fry
1 tbsp olive oil
1/2 cup soy sauce
1/2 cup teriyaki sauce
Drain tofu and cut in cubes. Saute vegetables in oiled pan with tofu. Add teriyaki and soy sauce. Cook until tender.
1 pkg firm or regular tofu
2 garlic cloves finely choped
1/2 cup green onions finely chopped
1/2 green pepper diced
Crumble tofu with fork. In a pan, add olive oil and garlic and cook on low heat for one minute. Add tofu, green onions, green peppers and salt. Raise heat and cook for about 5 minutes stirring often. Excellent substitute for scrambled eggs for breakfast.
Healthy and Delicious Smoothies
1 pack of silken tofu
1 cup soy milk
1 cup orange or pineapple juice
1/2 cup strawberries
1/2 cup blueberries
Blend all ingredients in a blender and serve.
Check Out My Other Recipes
Here are some of my other recipes. They are all vegetarian.
Lentil Bean Reicpes
Italian Recipes (pasta recipe contains cheese and egg but if you prefer vegan, you can use vegan substutes)
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