For a long time, tofu has been the go to replacement for meat for many vegetarians. There are many opinions about tofu because, on one hand, there are many health benefits, but on the other hand, tofu is very genetically modified making it something to avoid. Tofu is soy milk that is pressed into solid white blocks, very similar to cheesemaking. Look below for some of the health benefits, what do you think of tofu?
- Tofu is high in protein and contains many of the essential amino acids that your body needs.
- 100 grams of tofu, one serving, contains 8 grams of Protein, 31% of the RDI for Manganese, and 20% of the RDI for Calcium and only 70 calories
- Tofu contains beneficial isoflavones, these can attach to and activate estrogen receptors in your body which produces similarities to estrogen. This can alleviate menopausal symptoms
Recipes:
Pan Fried Sesame Garlic Tofu (tablefortwoblog.com)
- 14 ounces Extra Firm Tofu
- 2 tablespoons Cornstarch
- 1/2 tablespoon Sesame Oil
- 1 tablespoon Vegetable Oil
For the Sauce:
- 1/4 cup low-sodium Soy Sauce
- 1/4 cup Water
- 2 teaspoons Honey
- 1 1/2 teaspoon Sambal Oelek, if you like it less spicy, stick with 1 teaspoon
- 1 teaspoon Garlic Paste
- 1/2 teaspoon Rice Wine Vinegar
- 1 tablespoon Cornstarch
- Place two paper towels on a plate then place the entire block of tofu (drained from its packaging liquid) onto the plate. Place two more paper towels on top of the tofu then put a heavy item on top. Not TOO heavy that it would completely crush the tofu but heavy enough that it can squeeze out liquid. Leave for 30 minutes and halfway through, change out the paper towels.
- Once the tofu has drained, slice in half then into cubes and place into a large bowl. Sprinkle cornstarch on top and gently toss with your hands to ensure all tofu pieces are covered.
- In a large skillet, add sesame oil and vegetable oil then bring up to medium-high heat.
- Once oil is heated up, add the tofu to the skillet and let brown on all sides.
- In the meantime, whisk together the ingredients for the sauce.
- Once the tofu has browned and crisped up on all sides, add the sauce to the skillet and it should start to thicken immediately. Toss the tofu around to coat then remove from heat.
Tofu and Broccoli Fried Rice (cooking.nytimes.com)
- 5 tablespoons Neutral Oil, such as safflower or canola oil
- 2 tablespoons minced Garlic
- 2 teaspoons minced fresh Ginger
- 1/3 cup low-sodium Soy Sauce
- 2 tablespoons Turbinado or Granulated Sugar
- 1 14-16 ounce package firm Tofu
- Kosher Salt and Black Pepper
- 1/4 cup chopped Cilantro
- 1/2 cup finely chopped Yellow Onion
- 1 large Carrot
- 8 ounces Broccoli
- 4 cups cooked and cooled long grain Rice
- 1 Jalapeno or Serrano Chile
- 1/2 cup thawed frozen Peas
- 4 large Eggs
- 1/2 cup thinly sliced Scallions
- In a 12-inch nonstick skillet, heat 1 tablespoon of oil over medium. Add 1 tablespoon of the garlic and 1 teaspoon of the ginger, and stir until fragrant, 30 seconds. Add soy sauce, sugar and tofu, and season with salt and pepper. Cook, stirring occasionally, until sauce has been absorbed and tofu is nicely glazed, about 5 minutes. Stir in cilantro. Transfer tofu along with juices to a shallow plate.
- In the same skillet, heat 2 tablespoons of oil over medium. Add onion and carrot, and season with salt and pepper. Cook, stirring occasionally, until softened, 3 minutes. Stir in remaining 1 tablespoon garlic and 1 teaspoon ginger until fragrant, 30 seconds. Add broccoli, season with salt and pepper, and cook, stirring occasionally, until broccoli is softened, about 3 minutes. Add rice, jalapeño and peas, and drizzle over 1 tablespoon of the oil. Season with salt and pepper, and cook, stirring occasionally, until well combined and rice is golden in spots, about 3 minutes.
- Push rice mixture to one side of the skillet. To the empty side, add the remaining 1 tablespoon oil and eggs, and allow them to set a little before stirring. Cook until scrambled, 1 to 2 minutes. Stir egg into rice mixture, then stir in half of the scallions and half of the glazed tofu and any juices on the plate. Season with salt and pepper.
- Divide the fried rice in bowls, and top each with some of the remaining glazed tofu. Garnish with the remaining scallions.
Honey Sriracha Tofu (budgetbytes.com)
- 14 ounces Extra Firm Tofu
- 2 tablespoons Sriracha
- 2 tablespoons Honey
- 2 teaspoons Soy Sauce
- 1/4 teaspoon Crushed Red Pepper
- 2 tablespoons Cooking Oil
- 1 tablespoon Cornstarch
- 2 Green Onions, sliced
- Press the tofu for 30 minutes to remove the excess moisture. You can do this by either using a tofu press, or placing the block of tofu on a rimmed plate or tray, then topping with something flat like a cutting board and placing a heavy object on top (cast iron skillet or pot of water). After pressing for 30 minutes, pour off the extra liquid.
- While the tofu is pressing, make the honey sriracha sauce. In a small bowl, combine the sriracha, honey, 1 teaspoon soy sauce, and the crushed red pepper. Set the sauce aside.
- Cut the pressed tofu into ½-inch cubes. Use a paper towel to lightly pat dry the tofu cubes.
- Add the cooking oil and 1 teaspoon soy sauce to a large bowl. Lightly whisk the soy sauce into the oil. Add the cubed tofu and gently stir until the tofu is coated in oil and soy sauce.
- Sprinkle 1 teaspoon cornstarch over the cubed tofu and gently stir. Repeat two more times, or until 3 teaspoon (1 Tablespoon) cornstarch has been added to the tofu.
- Heat a non-stick skillet over medium. When the skillet is hot, add the prepared tofu. The tofu will fry in the oil that is coating the cubes. Cook the tofu, stirring only occasionally, until it is brown and crispy on all sides (about 10 minutes).
- Pour the honey sriracha sauce over the tofu and continue to stir and cook for 1-2 more minutes, or until the glaze is thick and sticky.
- Top the honey sriracha tofu with sliced green onions and serve.
