Tofu! The Healthy Protein

Tofu is the perfect vegetarian replacement for meat in any recipe. Easy to digest, it’s highly nutritious and versatile. Tofu comes in cakes with a soft, regular, or firm consistency.

The best for versatility is the firm tofu cake; it has the lowest water content and the best nutritional value. If you want a firmer tofu, you can freeze and then thaw the cake; water content will separate out and either evaporate or pool beneath the tofu cake as it thaws. Or you can press the excess water from the tofu; just use a plate with two to five pounds of weight, and leave it on the tofu cake for no more than an hour.

Storing tofu

Look for tofu with a slightly sweet smell and taste; this is the freshest. As it ages, the sugars react and start to sour. You can find really good tofu, often made just last night, in many oriental food markets. It will generally be packed in water to keep it moist, and it should be date-stamped. Vacuum-sealed tofu will last longer, but may not have the same fresh taste. Opened tofu should be stored in fresh water (change daily) and eaten within a week.

Cooking with tofu

Some tofus today come in spiced versions, or you can blend tofu into a creamy texture for dips or pies. You can even simply serve it boiled, as is, or in cubes in a variety of recipes. Cut tofu blocks into inch cubes and marinate for extra flavor.

Tofu, raw, firm, prepared with calcium sulfate, 1/2 cup

USDA National Nutrient Database for Standard Reference, Release 18 (2005)

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