Tofu is made from soybeans, the only complete plant-based protein. Soybeans are soaked in water and pressed to extract the milk, then one of two coagulants (curdlers), natural magnesium chloride or natural calcium is added. The amount of coagulant used determines the firmness of the final product.
Tofu is beneficial for heart health. It is low in calories and high in protein, has about 90 calories, 10 grams of protein, and only 15 milligrams of sodium in a ½ cup. It is an excellent substitute for meat in almost any recipe, not just in Asian cuisine. Its versatility allows it to be sautéed, fried, baked, steamed, and prepared in stir-fry recipes or served in mixed dishes such as curries, stews and pastas. In addition tofu can be incorporated with other ingredients into dips, toppings, desserts, shakes, and smoothies such as those found in Flavorful Fortified Food – Recipes to Enrich Life. Tofu can be used as a protein substitute for many of the recipes in this book, or to enhance the protein content even more without changing the taste. Try the Dairy-Free Shake (p.17) and instead of the protein powder, blend in 1 oz of soft tofu, and make this delicious shake thicker and creamier. Or if even more protein is needed, simply add tofu to the Dairy-Free Shake recipe. Another use of tofu is to add firm tofu to any of the savory side dishes such as the Creamed Vegetables (p.60), or Savory Rice (p.65). For a pleasant surprise add 1 oz tofu to the Chunky Potato Chowder (p.54), in the Egg Salad (p.44) or the Creamy Pasta (p.61).
Tofu is beneficial for heart health. It is low in calories and high in protein, has about 90 calories, 10 grams of protein, and only 15 milligrams of sodium in a ½ cup. It is an excellent substitute for meat in almost any recipe, not just in Asian cuisine. Its versatility allows it to be sautéed, fried, baked, steamed, and prepared in stir-fry recipes or served in mixed dishes such as curries, stews and pastas. In addition tofu can be incorporated with other ingredients into dips, toppings, desserts, shakes, and smoothies such as those found in Flavorful Fortified Food – Recipes to Enrich Life. Tofu can be used as a protein substitute for many of the recipes in this book, or to enhance the protein content even more without changing the taste. Try the Dairy-Free Shake (p.17) and instead of the protein powder, blend in 1 oz of soft tofu, and make this delicious shake thicker and creamier. Or if even more protein is needed, simply add tofu to the Dairy-Free Shake recipe. Another use of tofu is to add firm tofu to any of the savory side dishes such as the Creamed Vegetables (p.60), or Savory Rice (p.65). For a pleasant surprise add 1 oz tofu to the Chunky Potato Chowder (p.54), in the Egg Salad (p.44) or the Creamy Pasta (p.61).
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