Cooking Class # 17

Pasta Salad with Fresh Tomato and Avocado

Zucchini Fries

Ten Things to Do with Tofu:
Tofu has gotten a bad rap. Although the media has made us all aware of the health benefits of soy, for most meat-eaters, tofu has a reputation for being a tasteless, boring staple of vegetarians.
I am here to tell you that this is simply not the case. Not only can tofu be tasty, tofu is one of the most versatile foods out there. It can be used in dishes to replace meats, cheeses, and eggs, and best of all, tofu is easy to prepare! Here are my ten favorite things to do with tofu.

1) Scramble It

Since scrambled eggs and crumbled tofu have similar consistencies, it’s easy to replace eggs with tofu in the skillet. Simply crumble a block of tofu, add some salt, pepper, soy sauce, onions, greens peppers, and mushrooms and cook it the same way you would scrambled eggs. If you’re not a vegan, add cheese for extra flavor.

2) Add it to Lasagna

Tofu has a texture similar to ricotta cheese, so it is a perfect low-fat replacement in lasagna. Make your lasagna as you normally would, but instead of layering with ricotta, use crumbled tofu.

3) Put it in a Casserole

Many casserole recipes that call for tuna, hamburger, or chicken can easily be made with tofu instead. Cut a block of firm tofu into cubes, sauté it in a skillet until it’s slightly browned, then add it to whatever casserole you’re preparing. You can even use tofu to replace meat in the boxed casserole meals sold in the store.

4) Stir Fry it

Cut a block of tofu into cubes and toss it into the skillet along with any kind of vegetable you like. Add some soy sauce or olive oil and cook it on medium heat until the tofu and vegetables are to your liking.

5) Egg Salad Substitute

Tofu can easily replace eggs in an egg salad sandwich. Just crumble some firm tofu, mix in celery, onion, and mayonnaise (soy or regular), and serve on bread with lettuce and tomato.

6) Make a Veggie Sandwich

Cut a few thin slices of tofu off the block and place them in the frying pan along with some sliced squash and zucchini. Cook at medium heat until all are slightly browned. Serve on a bun with lettuce and tomato and your choice of condiments.

7) Put it in a Protein Shake or Smoothie

Start with about a quarter block of silken tofu and put it in the blender. Add fruit (your choice), 1 cup skim milk, ¼ cup ice, then blend. You can add sugar or a sugar substitute to make it sweeter if you prefer.

8) Make Tofu Tacos

Tofu can be a tasty replacement for meat in tacos. Crumble a block of firm tofu into a skillet, add a packet of taco seasoning, and cook until lightly browned. Serve with lettuce, tomato, cheese, and sour cream in a hard taco shell or a soft tortilla.

9) Add it to Pasta Dishes

Tofu can be added to many pasta dishes. Just cube or crumble it, sauté it in a skillet with olive oil until lightly browned, then toss it with your favorite pasta and sauce.

10) Put it in a Salad

Tofu can be eaten raw and it is the perfect way to add some protein to a garden salad. Simply cut firm tofu into cubes and toss it in your next salad.

Quick Tip:

Always make sure to refrigerate unused tofu in a tightly sealed container filled with water. Change the water everyday and use within three days to ensure freshness.


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