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by Anita RomaniwTo many, tofu is a mystery. It must have to do with its bland color and spongy texture and the fact it's rather tasteless. But this is really the beauty of tofu-it picks up the flavours that you are cooking with.
Before I give you some great tofu recipes, let me explain some of the benefits of integrating it into your diet. Simple soybeans are linked to helping reduce cholesterol, slowing down the rate of osteoporosis and helping to prevent cancers of the breast and prostate. The soluble fiber in soy helps to control blood sugar levels in diabetics. And women are especially excited about the possibility that soy foods may help ease the uncomfortable symptoms of menopause, particularly hot flashes. There is currently a study being conducted in Vancouver to determine the link between soy protein and hot flashes.
Besides being versatile, tofu is a high protein, no cholesterol, low saturated fat, low sodium, cheap alternative to meat. If it's been fortified with calcium sulphate (check the label to find out), it's also a source of calcium.
Types of Tofu
Many different styles and textures of tofu are available. Soft tofu has a smooth, custard-like consistency which works well in soups, dressings, smoothies or any other recipes that require blending. The medium-firm style has a firmer texture for use in stir-fry, casseroles, salads, dips and sauces. The extra firm is the one I buy most often and use for stir-fry, lasagne, tofu burgers and chilli. Both the medium and extra firm tofu taste wonderful when marinated or grilled. You may also enjoy the really soft dessert tofu, which has higher protein. For health benefits, it's recommended you have at least one serving of soy protein a day, which equals 1 cup of soymilk or 1/3 package of tofu.
To get you jump-started, here are a few tasty tofu recipes, compliments of the Sunrise Tofu Cookbook, which you can order by calling (604) 253-BEAN.
Vegetarian Chilli
1-350 gram package of extra firm tofu, crumbled
1 clove garlic, minced
1 tbsp. chilli powder
2 tbsp. Worcestershire sauce
1 c. onion, chopped
1 large green pepper, chopped
1 carrot, diced
2 tbsp. vegetable oil
625 ml. tomato sauce
2 tomatoes, chopped
1-156 ml. can tomato paste
2 cups kidney beans or pinto beans, cooked
½ tsp. dried basil
1 tsp. cumin
1 tsp. cayenne pepper
1 tsp. sugar
1 ½ tsp. salt
1) Mix tofu, garlic, chilli powder and Worcestershire sauce together in mixing bowl. Set aside.
2) Sautee onions, green peppers and carrots in oil until onions become transparent.
3) Add tofu mixture and sautee until tofu is browned.
4) Stir in tomato sauce, tomatoes, tomato paste, beans and spices. Cover and simmer for 30 minutes or longer.
Tofu Stiry-Fry
2-350g. extra firm tofu, cut into 1cm. cubes
1 tsp. salt
1 tsp. garlic, minced
2 tbsp. vegetable oil
1 cup mushrooms, sliced
Pinch ground black pepper
¼ cup green onion, chopped
Sauce
1 ½ cups water
4 tbsp. oyster sauce
1 tsp. soy sauce
1 tsp. cooking wine
1 tsp. sesame oil
1 tsp. sugar
Thickener: 2 tbsp. cornstarch dissolved in 4 tbsp. water
1) Sprinkle salt over tofu cubes and mix well.
2) Saute garlic and tofu in oil until sides of tofu become lightly brown.
3) Combine sauce ingredients. Set aside.
4) Add mushrooms and sauce mix. Stir, cover and cook until boiling. Lower to medium heat and cook for 2 more minutes.
5) Add black pepper, green onions and thickener. Stir well and cook until sauce is thickened. Serve over pasta or rice.
Strawberry Shake
1-300g. pkg. soft tofu
1 ½ cups frozen strawberries (sugar added) including liquid.
2/3 cup water
1 banana, ripe
Blend all ingredients until smooth. Chill and serve.
For other great recipes, check out these books:
Book of Tofu by Akiko Aoyagi & William Shurtlett, published by Ten Speed Press, 1998
The Complete Soy Cookbook: 180 Gourmet Recipes, by Paulette Mitchell, Macmillan Publishing, 1998
