Vegetarian Recipes: Cooking With Tofu

If you aren’t a vegetarian now and haven’t been one in the past, you probably also haven’t eaten tofu many times. In fact, the only time most people hear about tofu it is in jokes aimed at vegetarians.

So why is it that vegetarians eat this stuff all the time? Is is it simply because they have no other choice?

The answer is both yes and no.

Being a vegetarian doesn’t mean you have to eat tofu. In fact, there are many vegetarians who never eat tofu or any well loved meat-replacement dishes–such as “veggie burgers” or “tofurkey”–for that matter.

As long as they research and make meal plans, vegetarians can maintain a healthy diet eating traditional meals or ethnic dishes.

Tofu is often cited as something exclusively vegetarian because it is a versatile, highly-nutritional, and can be used to replace meat dishes.

Not only can it be made in textures, consistencies, and flavors that simulate a range of meats–from turkey to hamburg–but it can also really replace and far exceed the nutritional value of similar meat dishes.

While vegetarians do not really need to consume tofu, doing so is often a wise dietary choice–and also the next best thing to eating similar meat products (for those who loved meat dishes before they became vegetarians).

Tofu is a low-stout, low-cholesterol, low-calorie food made out of steamed and compressed soy beans. Not only is it a fantastic source of protein–which many vegetarians lack–but it is also heart-healthy and has been linked to a decreased

risk in cancer.

In addition to being served as a meat alternative, tofu is also served in a number of spicy and ethnic dishes, which were never intended to contain meat. Many ethnic Indian dishes contain large amounts of tofu cooked and spiced

in different ways.

So here is my suggestion to you: If you aren’t already a vegetarian, but want to become one, don’t let tofu get in your way. You can maintain a healthy vegetarian diet without ever eating it. But, if you already are a vegetarian, but haven’t tried tofu, I highly suggest you do. It is both nutritional and versatile – and it might not taste as terrible as you reckon.

Tofu: The Wonder Food

If you want to live a healthier lifestyle, one way to do so is to eat less red meat and eat more meat substitutes, like tofu (which means bean-curd). Tofu has been a vegetarian staple for years now, but it is slowly making its way into the mainstream. Even die-hard meat lovers are beginning to view tofu as an alternative or substitute to their regular meat.

Getting to know tofu

But what is it about tofu that makes it such a wonder food? For one thing, it is high in protein, minerals and vitamins but low in calories, sodium and stout. The best thing about it is that it barely has any taste of its own, so it can readily absorb the flavor of whatever sauce you use for it.

Tofu is made from the curds of soybean milk. It is usually available in three different textures – extra firm, firm and silken. The texture of tofu that you should buy depends on how you’re going to cook it. Firm varieties are perfect for sautés and fried dishes. You can also use firm tofu for grilling or baking. On the other hand, silken varieties are used in soups and desserts.

The wonders of tofu

The primary health benefit of tofu is from the soybean base. Soybeans are known to be rich in minerals, protein, and a plant component called isoflavones.

Studies show that tofu can lower the incidence of heart disease. It appears that the isoflavones and soy protein in tofu are powerful cholesterol fighters. In fact, regular consumption of tofu can lead to about 30% drop in your cholesterol level.

Not only is it heart healthy, tofu is also beneficial to menopausal women, because the isoflavones in tofu acts as a form of estrogen. It can help maintain the right hormone levels and halt the loss of estrogen. Regulating the supply of estrogen is vital for females, because low levels of estrogen are associated with breast cancer and osteoporosis.

Isoflavones found in tofu also fends off prostate cancer in men. Studies show that it helps slow down the growth of cancer cells in the prostate gland.

Tofu is also a fantastic source of calcium. It can protect against bone loss, bone weakness or even rheumatoid arthritis. A single serving of tofu already provides you with 10 percent of your daily recommended calcium intake.

Serving tofu

Tofu is perfect for those in a diet. It is filling, it is tasty (when cooked well) and it is not fattening.

Find a excellent cookbook with various tofu recipes. If it is your first time to have tofu, a excellent option is to fry them in a bit of olive oil, chop them up and mix them with another dish. You’ll barely notice that the tofu is there. If, on another hand, you are already a tofu-eater, you may want to try out new recipes for making tasty tofu dishes, such as tofu steak.

The vital thing is to gradually introduce more and more tofu into your diet, to be able to reap all the benefits for your health.

Think Outside the “White Block” & Uncover 6 Easy & Super Fast Ways to Prepare & Enjoy Tofu

Copyright (c) 2009 Beyond the Garden

Tofu, by far, is my preferred vegetarian protein. If you are any thing like me, you can appreciate the flexibility of textures, and preparation that tofu has to offer your tastebuds. Tofu reminds me of a blank canvas (just stay with me for a moment) that I am able to shape and mold into my ideal masterpiece dish. Just reckon about it for a second. Tofu is a pretty bland food, until you get creative and spruce it up by adding your own spices, herbs, and personal touch to produce a tasty meal that doesn’t resemble the white block of substance you bought from the grocery store. When I first became a vegetarian, I really did not delight in tofu too much. I didn’t like the texture of tofu and I was uncertain about the many ways tofu could be cooked and loved, until one day I started my tofu exploration of various methods of changing and enhancing the texture and flavors of this perfect protein.

Deep Fry – Heat oil in a frying pan. Drain and cut the extra firm tofu in to cubes or triangles. Lightly season with salt, pepper, and garlic powder (you could even season some flour and coat the tofu with the seasoned flour to make a light batter). Make sure the oil is sizzling hot before adding the seasoned tofu. Deep fry the tofu until golden brown (usually about 5 – 7 minutes). You can drizzle the deep fried tofu with teriyaki or soy sauce. I like to eat deep fried tofu all by itself and I usually let mine fry an extra minute or so because I like mine extra crunchy.

Bake – Yes, you can bake tofu. One of my favorite baked tofu dishes doesn’t take long to cook at all. Drain and cut 1 lb of extra firm tofu into cutlets or steaks. Next, season your tofu with various seasons such as salt, pepper, dried oregano,dried basil, and dried thyme. Lightly grease a baking dish with olive oil and place the seasoned tofu, diced carrots and onion in the pan and bake on 350 degrees for 30 mins. This healthy and hearty baked tofu dish can be served with vegetarian or vegan based gravy for a flavorful touch.

Sauté – If you are in a rush or don’t want to spend tons of time preparing a healthy dinner, simply chop some mushrooms, onions, and green peppers, and add to a hot pan. Drizzle the vegetables with olive oil, and some minced garlic. Next, add some cubed tofu to the vegetable mix and sauté for 5-7 minutes. You can serve this tofu and veggie sauté over brown rice.

Uncooked – This simple tofu based salad is absolutely tasty. Prepare this dish the night before for an extra burst of flavor. In bowl combine some cucumber (remove the seeds), chopped onion, shredded carrots, cubed firm tofu, fresh ginger, minced garlic, salt, pepper, and olive oil. Mix well and serve cold.

Blended – Eggs are not the one and only food that will provide you with an a.m. dose of protein. Simply add some fresh or frozen fruit, soy milk, agave, and ¼ cup of silken tofu in a blender and blend until smooth. This protein packed fresh fruit smoothie will keep you feeling full until lunch time.

Crumbled – When crumbling Tofu, your vegetarian and vegan meal creations are endless. I delight in crumbling extra firm tofu and adding some olive oil, garlic and onion to a hot skillet and letting it cook for 5 minutes. Then I add some cumin, paprika, and chili powder to the mixture and let it cook for 10 minutes. In a few quick minutes, I have just made a tasty protein rich and low stout filling for my burritos, tacos, taco salad, or even spaghetti sauce. Why have ground beef when you can use crumbled tofu?

Tofu, with out a doubt, has evolved in to a diverse plant based protein. Now, you can buy smoked tofu, cubed tofu, and other pre-seasoned tofu to make preparing a tofu based dish a small simpler. But always remember that tofu is what you make of it. Don’t shy away from cooking with the various firmness (silken, soft, firm, and extra firm) textures that tofu has to offer. So, go to the store, pick up some tofu, and start making and cooking.

A Non Profit Event and a Tofu Vegan Recipe

Sometimes a non profit event you work on will really change your lifestyle and your eating habits. A whole new vocabulary (such as eat vegan and vegan catering) has become a part of my daily life and in January, I will attempt the 21-day vegan cleanse courtesy of PCRM.

I reckon one of the effects from PCRM’s non profit event is that they improved my eating habits and got me to reckon about what I eat. At least once a week now, I try to eat vegan (or I will admit, more often vegetarian) and to include an increased amount of tofu vegan foods.

Working on this non profit event has also caused me to look to substitutes when I cook. Why not use olive oil instead of butter when sautéing? How about vegetable broth instead of chicken stock? A lot of people reckon that when you eat vegan, the food will be dry, tasteless and chewy which is not the case at all.

What I have been exposed to via PCRM are tasty tofu vegan foods at funky hip vegan restaurants that also offer vegan catering. In fact for Thanksgiving and for a couple of dinner parties, I made a vegan pumpkin pie. I have also cooked a “neatloaf” – vegan meatloaf – and quite often I whip up a walnut mushroom pate that looks like chopped liver.

The Environment and a Vegan Diet

When you eat vegan, I believe you also start to take a second look at your environment and how you can possibly decrease the amount of waste produced. A diet of tofu vegan foods puts less stress on the environment because this diet requires less manufacturing.

Also, consider your wardrobe. Are there certain leather accessories that you can do without or can you switch them to fabric products? Now more than ever, designers are looking to stylish alternatives for leather, suede and fur and making alternative fashion statements that are fun, functional and hip.

Tofu Vegan Recipe

Below is a tasty and simple tofu vegan recipe for a walnut mushroom pate. I included this recipe in Budget Bash since it is impressive to serve yet simple to make. (Hint, I keep it in the fridge and just eat it without the crackers after working out for a excellent source of protein.)

Walnut Mushroom Pate

3 tablespoons olive oil
¾ pound fresh sliced mushrooms
½ onion sliced
2 cloves garlic, minced
½ pound firm tofu, mashed
½ cup walnuts
¼ teaspoon salt
¼ teaspoon pepper

Sauté the mushrooms, onion and garlic in olive oil until the onions turn soft, about 5 minutes.

Place the mushroom mixture and tofu in a food processor or blender and puree until smooth. Add the walnuts, salt and pepper and puree again until smooth. Chill the pate thoroughly before serving with your favorite bread or crackers.

Delight in the mushroom pate and stay tuned for my details from my 21-day vegan cleanse. After all, you never know what effects producing a non profit event may make upon your everyday life. Until next time, remember the Budget Bash mantra: make it simple, tasty, stylish, fun & economical to all!