Ahh, tofu! Known as a vegetarian’s go-to for some protein and also known as this weird looking white stuff that you pick up in the store and say “what the heck can I do with this?”.
If you’ve never eaten tofu, you should definitely start! Before I dish out some recipes, let’s do some Tofu 101. Tofu, according to wikipedia, is a food made by coagulating soy milk and then pressing the resulting curds into soft white blocks. It is filled with protein and iron, and low in calories and fat! The taste is pretty bland though, which means you must season or marinate it to give it any sort of flavor. The lack of taste gives you the freedom to make it whatever you may crave – sweet or savory!
There are a few types of tofu. We are only going to list the fresh tofu, and not the processed, because we should know by now that processed foods shouldn’t be in our diet! Fresh tofu consists of silken and firm.
- Silken – Also referred to as “soft” tofu. This is a Japanese styled tofu because of the way it is molded through a silk cloth. It has a much softer, silkier texture than firm tofu and it crumbles very easily. Since it has an almost pudding-like consistency, it is often used in desserts, dressings, purees etc.
- Firm/Extra Firm – The name says it all. Rather than being soft, it has a firmer texture due to the bean curds being drained and then pressed into blocks. This tofu is more commonly seen and can be used in stir fries, soups, bakes, scrambles etc.
Here are some super easy and super delicious recipes using tofu – great for kids and adults alike! As always, make sure to buy organic and non-GMO!
Chocolate-Peanut Butter Tofu Mousse
- Puree 1 package silken tofu.
- Heat 1/3 cup organic dark cocoa powder and 1/4 cup water in pot. Slowly add in 1/4 cup all natural granulated sweetener (I use maple sugar flakes or sucanat), 1 teaspoon vanilla, and 2 tablespoons of all natural peanut butter and stir until smooth.
- Remove from heat, and add pureed tofu. Chill for at least an hour. Serve with any toppings you would like!
Crispy Tofu Nuggets
- Preheat oven to 350. Spray baking sheet with olive/coconut oil.
- Cut 1 package of firm tofu into nugget shapes of your choice.
- Fill 3 bowls with: 1/4 cup white whole wheat flour, 2 eggs beaten, 1/4 cup favorite breadcrumbs.
- Dip tofu nuggets into flour bowl, then egg wash, then breadcrumbs and place on pan.
- Bake nuggets for 15-20 min, serve with favorite dipping sauce and enjoy!
Breakfast Tofu Scramble
- Heat skillet over medium heat, coat with olive/coconut oil.
- Chop desired veggies (peppers, mushrooms, spinach, onions, carrots etc.)
- Cook veggies and 1 package soft tofu (crumbled) along with salt, pepper, and any other spices you wish for 6-8 minutes or until your liking.
- Bonus: For on-the-go mornings, create a breakfast burrito with tofu scramble and ezekiel/whole grain wrap!
Written by: Leana Varvella