Suggestions for how to eat tofu

[VaKim]

I know, sounds ridiculous. But I've never had tofu and would love to try it, as it is supposed to be all kinds of healthy. I bought a pack today and would love some suggestions as to what I could do with it. I honestly have no idea. I wanted to get some miso to try in a soup, but couldn't find it anywhere. Please keep it simple, as I don't do anything with more than a few ingredients. 

 

I have decided to branch out and try some new foods myself, in spite of my crazy-picky family. Go me! 

[mathmarm]

If you can figure out how to cook that stuff, then please let me know.

 

 

[Catwoman]

I hate tofu, so I'm no help, but I thought I would bump your thread so the many tofu-lovers among us will post some ideas for you. :)

[Laurie]

When I was eating a vegetarian diet I used to make tofu salad as a substitute for egg salad:

 

http://www.drweil.com/drw/u/RCP00202/Tofu-Salad.html#_ga=1.87518683.2104252927.1447007275

 

 

[redsquirrel]

Barbecue Tofu:

From one of my faves "Moosewood Cooks at Home".  It is actually a tempeh recipe by kids don't like tempeh. It says you can try it with tofu and my kids love tofu so I tried it. It was a huge hit

 

2-3 Tsp oil

2 med onions chopped (about 2 cups)

1 garlic clove

1 bell pepper (red is nice) chopped

1 package tofu, drained and cut into cubes

 

Sauce:

1 Tbsp soy sauce

3 Tbsp tomato paste

1 Tbsp molasses OR brown sugar

2/3 cup water

 

1 Tbsp ground coriander

1.5 teaspoon ground fennel (I rarely add this, but it does taste better)

Tabasco to taste

salt to taste

 

Heat oil in a heavy skillet and saute the chopped onions until they begin to soften, about 2-4 mins.  While the onions soften, chop the garlic and pepper. Add them to the onions. Cook another 5 mins, stirring often.

 

Cube the tofu, add it to the skillet and saute for about 5 mins, cook off some of the water.  If necessary, add a bit more oil to keep it from sticking. While that is cooking mix up the sauce ingredients and set aside.

 

Add the coriander and fennel to the tofu and veggies and stir constantly for about a minute. Pour on the sauce and simmer for about 5 mins, until it thickens a bit.  Add tabasco and salt to your taste

 

Serve in pita pockets...with homemade coleslaw if you want to make people very happy!

 

I usually just serve this over rice. My kids call it "red tofu' and they love it.

[Incognito]

When I was on a tofu kick for a while I would cut it into bite sized cubes, marinate it in a stir fry sauce I liked, then fry it up and put it in a stir fry with rice.

[PeterPan]

I buy firm tofu, slice, and fry.  Sometimes I eat it with ketchup, sometimes with maple syrup and cinnamon.  It's really good chunked in stir fry.  I'm just lazy.  Main thing is, pat all the surfaces dry.  Otherwise it just simmers.

[Amira]

What kind did you get? There are lots of different things to do with different types of tofu.  Pressed tofu is my favorite.

[December]

I use it in stir fries but I don't know if that would be too many ingredients for what you are thinking of.  I've also put tofu in soup.  I just fry it up with some seasonings and then let it boil in the soup for a little bit (I've done it with lentil soup and butternut squash soup).  Is there a dish that you already make with meat in it that you could try replacing the meat with tofu?

[happi duck]

Our two most common ways of eating tofu:

 

If you have silken tofu you can add it to a smoothie.

 

If you have firm tofu you can cut it into cubes and brown it in a skillet with a little bit of oil. We then set it aside and saute veggies then add the tofu back in. We either season with spices or bottled sauce.

[livetoread]

We slice it and bake it with barbecue sauce or a good marinade, use it in stir fries, and blend it in smoothies. One of my favorites is quite simple. Mash firm tofu and add soy sauce. Sauté with green onions, though they aren't necessary. I eat it for breakfast if I want some protein but am tired of eggs. Simple but better than you'd think it would be.

[whitestavern]

Buy extra firm. Organic. Surround with a clean towel. Put something very heavy in it to remove as much moisture as possible. Let sit for 15 min. Cube. Sear in some oil in very hot cast iron pan. Add in to a stir fry or rice and veggie type dish.

 

Thug kitchen has some great recipes with tofu.

[MyLittleBears]

We make it two ways:

 

1. marinade in-  tamari, cumin, crushed fresh garlic, fresh shredded ginger, mustard,and a small amount of olive oil all mixed together. 

   I slice the tofu into largish squares and coat them in the marinade then bake it for about 45 minutes at 375

   I make a stir fry of onions, carrots, broccoli, and sometimes sugar snap peas and mix the cooked tofu in that and place it over brown rice.- It has a wonderful aroma and my whole family enjoys it

 

2. I  cut the tofu into squares coat them in egg and bread crumbs and "fry" them in expeller pressed oil- I usually use a high heat oil like spectrum naturals sunflower, or safflower oil so the taste of the oil does not overpower the flavor of the tofu.  I usually serve it with rice and steamed veggies and tamari as dipping sauce

 

The thing to keep in mind with tofu is that even once it's cooked it will still be soft.  We always buy the extra firm non-gmo.

[MBM]

This is my favorite seasoning for tofu veggie stir fries.

 

2 tbsp brewer's yeast

1 tsp chili powder

1 tsp cumin

1 tsp kalan amak -- a slightly sulfury salt

3/4 tsp tumeric

3/4 tsp garlic powder

 

Drain the excess water out of tofu with towels or sieve. Saute veggies, tofu and seasoning. Done. You can use silken (my fave), firm or extra firm. I just break it up in the pan. Make sure to drain.

 

Tofu is also good as a substitute for meat in many Asian dishes. I make tofu curry and orange tofu (as opposed to chicken).

 

Miso can be found in veggie, soy or ethnic sections of stores.

[Laura Corin]

You need strong flavours: tofu is very bland, so it's a great medium for flavours.

[MEmama]

I cube it and throw it in stir frys, or marinate it and bake it in slices. It can be used in anything, really, as it has little actual flavor of its own.

 

I've used it all my adult life but never thought of it as a nutritional powerhouse or "all kinds of healthy". It just provides a decent vegetarian bulk and protein to otherwise meatless meals. If it isn't GMO free, I personally would be highly skeptical of considering it healthy at all.

 

If you don't like tofu for whatever reason but you want to eat more soy (??), edamame--whole soybeans--is yummy too. Use them like any other tender vegetable in dishes, or plain on their own.

 

Personally, as a vegetarian, I limit how much soy I consume just because it is so pervasive. But tofu is very simple to use, no need to spend time pressing the water out or any of that. Just cube it or crumble it into whatever you are making and it will absorb any flavors you are using.

[mathnerd]

You need firm or extra firm tofu for stir fries. Cube it, marinate it and bake it or shallow fry it in a tablespoon of oil in a sauce pan. Add it to stir fry vegetables, fried rice or fried noodles. I make very easy marinades:

- soy sauce with crushed garlic and black pepper

- Garam masala and tomato paste

- Turmeric, pepper, lemon juice, ginger, garlic and cilantro

 

If you bought silken tofu (very soft tofu), you need to add it to smoothies or soups because they don't hold their shape under stir frying conditions.

 

For miso, I use the raw firm tofu cubes. 

 

[SparklyUnicorn]

It has pretty much no taste.  You have to really do a lot to get it to taste like something.

 

Maybe worth trying once, but I doubt you'll fall in love.

 

 

[PinkyandtheBrains.]

We put it in stews, soups and stir fry just like we would meat. I cube it up and toss it in. It takes on the flavors it is cooked with.

[*****]

Tofu can have a rather strong flavor when eaten right from the package. I find it's best to rinse  and replace it in fresh water overnight in the refrigerator. It is always better the next day. The water should be replaced daily to help maintain freshness.

 

The easiest way I have of using it is to mash it into egg salad, scrambled eggs or macaroni and cheese. I add crumbled tofu to spaghetti sauce. My family often complains that I am being too healthy, so it helps that I make it as small as possible while knowing I am adding extra nutrition to their diets! Tofu tends to take on the flavor of surrounding foods, so you can add it to almost anything.  A friend of mine uses the silken kind and makes cheesecake. Sounds yummy, I will have to try it!

[Liz CA]

Tofu needs lots of "help" or it is tasteless. On the very few occasion I have tried it, I cubed it and doused it with Tamari Sauce and turmeric, then fried it up in olive oil. I liked it okay but dh would not touch it.

[mamiof5]

We get the extra firm. Pat it dry with a paper towel (pressing a little, it has soaked a lot of fluid), and dice it. I sautee it in olive oil with chicken bouillon seasoning. On another pan sautee diced onion, diced bell pepper, garlic and make some quinoa (or rice). Add some beans (a can). Mix it all with the tofu and dish it on lettuce leaves. We love our quinoa-tofu lettuce wraps!!

[VaKim]

Wow, what a bunch of ideas! And I also found out just how little I know about the stuff! Had no idea there were different kinds and such. I did get organic non gmo though, as I try to avoid gmos in general, but especially soy. And yes, I am trying to get in more soy to see if it helps with these horrendous, constant hot flashes. Plus, I need more protein and don't really eat much meat.

 

Thanks for all these ideas! Think I am gonna try some stir fry first, and then maybe putting it in soup or spaghetti.

[YaelAldrich]

A weekly treat in our home for our Sabbath is our baked tofu appetizer.  Most people say they hate tofu until they try this.

 

Take firm tofu (Trader Joe's with the magenta cover is very good and pretty cheap) and halve it and halve each piece again.  Slice it longways so you have eight long skinny pieces.  Cut each of those sticks into six pieces.  Place on a cookie sheet (I cover with parchment paper for laziness), sprinkle thoroughly with kosher salt, then heavily sprinkle with garlic powder and dried oregano.  Then heavily drizzle oil on all the pieces.  Put into a preheated 450 degree oven.  Bake until light golden brown on top (15-20 minutes); if you can flip it over and let it bake the same amount.  Remove and let cool a bit, eat hot with rice or salads whatever catches your fancy.

 

 

[Guest]

 

And yes, I am trying to get in more soy to see if it helps with these horrendous, constant hot flashes. Plus, I need more protein and don't really eat much meat.

 

Thanks for all these ideas! Think I am gonna try some stir fry first, and then maybe putting it in soup or spaghetti.

 

 

In that case, I am going to control the urge to say, "With your mouth.", dispassionately mention that me and my children have an unpopular opinion and in out house tofu is usually eaten it right from the package and scolding happens before the cook gets a chance to try out the new, exciting recipe s/he was saving it for, and that people I trust who don't care for the taste of tofu have said positive things about the health benefits of this:

 

http://www.soy.com/health-menopause_ep_51-1.html

 

and that a less expensive option to explore is this:

 

http://www.motherearthnews.com/real-food/how-to-make-soymilk-zmaz77zbon.aspx

 

Good luck; hot flashes are no fun.

 

((((((((((((((((((((VaKim)))))))))))))))))))))))

[Tanaqui]

Cube it, fry it up like scrambled eggs or to bulk out scrambled eggs, add some nutritional yeast and garlic powder at the end with your salt and pepper.

 

Crumble it, add it to shepherd's pie or chili to bulk out the beef or beans.

 

If you have silken tofu (the super soft kind), add a little to your smoothies for some extra protein.

[VaKim]

   

 

In that case, I am going to control the urge to say, "With your mouth.", dispassionately mention that me and my children have an unpopular opinion and in out house tofu is usually eaten it right from the package and scolding happens before the cook gets a chance to try out the new, exciting recipe s/he was saving it for, and that people I trust who don't care for the taste of tofu have said positive things about the health benefits of this:

 

http://www.soy.com/health-menopause_ep_51-1.html

 

and that a less expensive option to explore is this:

 

http://www.motherearthnews.com/real-food/how-to-make-soymilk-zmaz77zbon.aspx

 

Good luck; hot flashes are no fun.

 

((((((((((((((((((((VaKim)))))))))))))))))))))))

Thank you! Going to check out these articles. Funny about people in your house eating it up before you can cook with it.  :)

[lllll]

nm

Edited December 2, 2015 by ^ 022

[Tanaqui]

It's generally full of fat and I think it has some kind of hormone-like element to it?

 

Soy does have some estrogen-like properties. However, there's no evidence to show that it acts like estrogen in the body.

 

As for "full of fat", a 100 gram serving has 4 grams of fat.

 

That puts it behind eggs, turkey breast, salmon, and, well, pretty much any animal source of protein.

 

It's not as fat-free as lentils, but neither is it exactly "full" of fat - it's not that much more fatty than, say, quinoa or chickpeas, actually.

[YaelAldrich]

Or, if you have silken tofu (the kind in the aseptic boxes), melt chocolate (2-3oz) and blitz in a blender or food processor.  Add confectioner's sugar (2-3Tbls) and vanilla extract or coffee (1 tsp) and a dash of salt.  Voila!  Chocolate mousse. You can freeze it for ice cream, you can put it in a pie crust for dessert, whatever gets you going.  No one knows it is tofu.

[lllll]

nm

Edited December 2, 2015 by ^ 022

[tm919]

I put it anywhere something calls for meat. If you are feeling decadent, wrap it in cheesecloth until it dries out a bit, roll it in cornstarch, and deep fry it -- great as a meat substitute in Indian sauces.

 

Edit: Agedashi tofu is also great. I love tofu!

[trulycrabby]

I prefer tempeh to tofu; it is firmer and moreflavourfil, IMO, esp. when stir-fried with toasted sesame oil:

http://www.amazon.com/Trader-Joes-Toasted-Sesame-Oil/dp/B00BQ13IG0/ref=sr_1_3?s=grocery&ie=UTF8&qid=1447075567&sr=1-3&keywords=toasted+sesame+oil

[Miss Tick]

If your family likes Asian flavors you might try Mabo (or Mapo) Tofu. It is served on rice and uses some ground meat for flavor asking with the thick, sweet sauce. Very popular here.

[Guest]

 

I also agree with previous poster who said tofu is probably not such a healthy food.  It's more of a 'treat' here.  It's generally full of fat and I think it has some kind of hormone-like element to it?  Not sure.  Anyway, I only use it occasionally.   

 

 

VaKim (and others), here is some info to get you up to speed with The Great Soy Controversy of 2008(ish):

 

http://www.vegsource.com/news/2010/07/the-truth-about-the-weston-price-foundation.html

 

http://www.vegsource.com/news/2009/11/reflections-on-the-weston-a-price-foundation.html

 

http://unreasonable.org/node/1642?page=2

 

http://zenhabits.net/soy/

 

http://freefromharm.org/health-nutrition/vegan-doctor-addresses-soy-myths-and-misinformation/

 

http://freefromharm.org/health-nutrition/vegan-doctor-addresses-soy-myths-and-misinformation/

 

http://jacknorrisrd.com/response-to-not-soy-fast/

 

http://www.veganhealth.org/articles/soy_wth

 

In a nutshell, there is no mad tofu disease, but you might well get some rude comments from the cashier or the other people in line at the grocery store. If you choose to go the Revival route, you can just have it delivered to your door and avoid all that foolishness. I'm pretty sure you can order plain organic soybeans from Amazon too, if you have Prime and that's more comfortable for you.

 

You can find out more about soy and meno on the power surge board if you check the archives instead of just looking at the recent posts.

 

HTH; hang in there, VaKim.

[VaKim]

  

 

VaKim (and others), here is some info to get you up to speed with The Great Soy Controversy of 2008(ish):

 

http://www.vegsource.com/news/2010/07/the-truth-about-the-weston-price-foundation.html

 

http://www.vegsource.com/news/2009/11/reflections-on-the-weston-a-price-foundation.html

 

http://unreasonable.org/node/1642?page=2

 

http://zenhabits.net/soy/

 

http://freefromharm.org/health-nutrition/vegan-doctor-addresses-soy-myths-and-misinformation/

 

http://freefromharm.org/health-nutrition/vegan-doctor-addresses-soy-myths-and-misinformation/

 

http://jacknorrisrd.com/response-to-not-soy-fast/

 

http://www.veganhealth.org/articles/soy_wth

 

In a nutshell, there is no mad tofu disease, but you might well get some rude comments from the cashier or the other people in line at the grocery store. If you choose to go the Revival route, you can just have it delivered to your door and avoid all that foolishness. I'm pretty sure you can order plain organic soybeans from Amazon too, if you have Prime and that's more comfortable for you.

 

You can find out more about soy and meno on the power surge board if you check the archives instead of just looking at the recent posts.

 

HTH; hang in there, VaKim.

Wow! What a boatload of articles! Lol. 

Actually, we live in a little dinky town where most people probably don't even know what tofu is, let alone have any idea about the soy debate. Nobody pays any attention to what I buy. And I am not worried about soy. The only thing I try to avoid is gmos, and I know most soy is gmo. I purposely buy the non gmo soy milk and the tofu I bought was organic and non gmo. 

 

Anyway, I found out (by actually reading the package, lol) that the soy I got was extra firm cubed. I tried a piece of it raw and it was just blah. So I took out some of it and cut it up even smaller and squeezed it dry in paper towels. Then I browned it in a bit of butter and added some cooked basmati rice to the pan, with some salt and garlic powder. I actually really liked it. It doesn't have a lot of flavor, but I liked the little browned pieces. Next time I am going to add an over easy egg to the tofu and rice. Like many of you said, it would be good in just about anything you put meat in. Thanks, everybody! 

[Tanaqui]

It probably depends on your frame of reference for the fat.  I rarely eat meat, no dairy, no eggs, no oils, etc.  Thus, nuts and tofu are 'high fat' foods for me.

 

Humans do need to consume some fat to be healthy. It's generally recommended that about 20% to 30% of your calories come from fat every day.

 

If you're eating 1800 calories a day, and assuming 9 calories for every gram of fat, that's a minimum of 360 calories from fat, or about 40 grams of fat daily.

 

In that context, a one cup serving of tofu would provide about 1/8 of your daily fat intake. A serving of tofu is perfectly reasonable in a normal, healthy diet. (I assume, of course, that nobody here is interested in sitting down to eat eight cups of tofu in one sitting!) Your diet may be exceptionally low in fat, but then you should be aware that your personal frame of reference is far from the norm.

[lllll]

nm

Edited December 2, 2015 by ^ 022