Saying Yes To Tofu

By Nancy K. Crevier

“More tofu, please!” is probably not a common request in the average American household. But there’s no reason it shouldn’t be.

Tofu, essentially a cheese made from soymilk, is a high protein, low cholesterol, low calorie, calcium rich food that has been a staple ingredient of Asian cuisine for thousands of years. Only in the last decade or two, however, has tofu entered the mainstream in the United States. As individuals have become more health conscious, tofu has been recognized for the versatile, nutritious food that it is.

Vegetarians, who must balance incomplete proteins for a healthy diet, have always relied upon tofu, one of the few complete protein sources in the vegetable kingdom. Media exposure and easier availability over the years, fortunately, has made tofu commonplace among a broader group of people.

Lactose intolerant persons and those with dairy allergies find substituting tofu in dairy recipes increases their options. Cholesterol-concious heart patients substitute tofu for eggs in main courses as well as dessert recipes. Women seeking relief from menopause symptoms turn to tofu and other soy foods. When the low carbohydrate craze hit, tofu was a new alternative, high in protein and low in carbs.

Different styles of tofu are available, each with its own characteristics, just as different varieties of dairy cheese are available. Extra-firm or firm tofu stands up to most main course tofu recipes, while medium, soft or silken tofu works best in soups and blended recipes.

Tofu’s porous texture allows it to take on the flavors of marinades and sauces, making it a most adaptable ingredient. Certainly, Asian recipes will make good use of tofu, but many American classics become delicious, lighter versions of themselves when tofu is substituted for chicken, cheese, eggs or even potatoes.

Before long, “When are we having tofu again?” could be the question of the day.

Not Egg Salad

1 lb extra firm tofu, drained, patted dry and diced

¼ C minced scallion, green and white parts

1/3  C celery, diced

Toss together in a small bowl. Mash slightly, but still leave most of it chunky.

In a separate bowl combine:

¾ C soy (or regular) mayonnaise

2 tsp tamari soy sauce

1 Tbs stone ground mustard

½ tsp tumeric

1/8  tsp black pepper

Add to tofu and mix gently.

Serve on whole grain bread with sprouts and slices of tomato, or on a bed of mixed greens.

Tofu Cutlets

1 lb extra firm tofu

½ C whole wheat flour

¼ C nutritional yeast (available in natural food stores) or Parmesan cheese

1 medium onion, thinly sliced

2 cloves garlic, crushed

1 sm zucchini, thinly sliced on the diagonal

1 sm yellow squash, thinly sliced on the diagonal

1 lg carrot, thinly sliced on the diagonal

1 sm sweet potato, quartered, thinly sliced

14 oz canned, crushed tomatoes

½ C water

1 Tbs red miso, dissolved in ¼ C hot water

2 Tbs canola oil

2 tsp tamari soy sauce

¾ tsp crushed rosemary

½ tsp marjoram

1 Tbs fresh, minced parsley

¼ tsp black pepper

Drain tofu and slice horizontally into 4 pieces, about ¼ inch thick each. Pat dry.

Place flour and yeast (or cheese) into a large plastic bag.

Heat oil until hot in a large fry pan.

Shake tofu with flour, one piece at a time, and place in hot oil.

Cook until golden on both sides, turning once, about 4 minutes per side.

Remove from pan and place in a single layer in a 13 x 9-inch pan.

Add onions, garlic, zucchini, squash, carrots and sweet potato to pan that tofu was fried in, and sauté over medium heat, stirring, until vegetables are tender. Add ½ C water and cover. Cook for about 5 minutes. Remove cover; add tomatoes, tamari, rosemary, marjoram and parsley.

Continue cooking for another 5-10 minutes, until sauce is slightly thickened. Add miso and pepper and stir. Cook for a few more minutes.

Pour sauce over tofu and cover pan with foil.

Bake at 375° F for 30 minutes.

Serve hot over brown rice. Serves four.