T is for Tofu

 

Tofu, or bean curd, is a food made by coagulating soy milk and pressing the curds into solid white blocks, similar to cheese, with a texture ranging from silken to extra-firm. Originating in China over 2,000 years ago, it's a staple in East and Southeast Asian cuisines and a popular plant-based protein source, valued for its ability to absorb flavors from marinades and sauces. Tofu is low in calories and rich in protein, and can be prepared in countless ways, including frying, baking, scrambling, and blending. 

I will admit, I use quite a bit of tofu in my whole food plant based diet. The rest of the family will eat it, just not as frequently as I do, because they aren't meat or dairy free, like I am. 

One of my favorite breakfasts is peeling and grating a potato, crumbling a quarter of a block of extra firm tofu, chopping part of an onion and some bell pepper, and sauteeing them all together in a skillet, and seasoned with salt, garlic powder, onion powder, a touch of turmeric, and a tablespoon or two of nutritional yeast. I like the potatoes to be a bit crispy. It's a yummy, substantial breakfast.

Tofu Loaf

2 pound tofu

1/4 cup chopped onion

1/4 chopped celery

2 Tablespoons oil

1/2 vegan mayonnaise

1/4 cup soy sauce (Bragg's Liquid Aminos)

1 teaspoon salt

1 1/2 cups bread cubes

1/8 teaspoon garlic powder

1/8 teaspoon sage

Drain and mash tofu. Sautee onion and celery in oil. Mix all ingredients together, and place in greased loaf pan. Bake at 375 degrees Fahrenheit for 40 minutes or until browned. 

Note: You can form the mixture into patties and bake on greased cookie sheet for 15-20 minutes on each side.

Yields: 6 servings

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Tofu Cottage Cheese

1 pound firm tofu, drained

1 1/4 Tablespoons minced fresh chives (optional)

1 teaspoon minced fresh parsley (or dried)

1/4-1/2 teaspoon dill weed

1/4 cup water

1 1/2 teaspoons lemon juice

1 teaspoon onion powder

1 teaspoon salt

1/4 teaspoon garlic powder

Mash tofu and reserve 1/2 cup. Combine tofu with chives, parsley and dill. Process the 1/2 cup tofu with the remaining ingredients in a blender until smooth. Combine all ingredients and mix well. Let stand in refrigerator for a short time to let the flavors blend.

Yields: 4 servings

I like to crumble tofu into pasta and spaghetti sauce, or into a bowl of oatmeal. Silken tofu is great to use in smoothies. Tofu is so versatile, with one reason being it doesn't have much flavor, so you can season it any way you want, for sweet or savory dishes.

Have you used tofu? What are some ways you use it? Please share in the comments below.