Tofu: A True Diplomat

Tofu has fed millions across Asia for a couple of millennia, yet in the West it has the dreadful reputation of being bland, with an unappetizing texture. People shy away from it, as the mere mention of the word conjures up plates of flavorless white slabs. Does tofu really deserve this bad reputation? Can you learn to like—or even love—tofu and incorporate it into your daily diet? Why would you even want to try?

For plenty of reasons, according to registered dietician Martha McKittrick: "Tofu is rich in protein, a good source of B vitamins and iron, low in saturated fat, and contains no cholesterol."

"Traditionally in the U.S., tofu was eaten by vegetarians as a protein substitute for meat. It was generally served plain, in large chunks completely devoid of flavor," says Brita Housez, author of Tofu Mania and The Soy Dessert and Baking Book.

Today, tofu is finally beginning to get its due in the United States. "Just look in the produce section of your grocery store and you'll see an array of tofu products: plain or flavored tofu in a variety of textures, tofu burgers and sausages, even custard-like desserts," says Housez.

More Uses for Tofu

Use silken tofu in place of mayonnaise for egg salad and spice it up with herbs, seasonings, onion, curry, etc. You are limited only by your imagination here.
Use it in place of not only cream cheese and sour cream, but even tartar sauce.
Try it with jerk sauce, Indian curries, vinaigrettes, and even mustard.
Freeze it, crumble it, and add it to your meat loaf mix.
Combine it with horseradish to make a spread for your sandwich.
To make dips, combine silken tofu with dry soup mixes instead of sour cream or mayonnaise.
Simply pan-fry it in seasoned oil and serve with your favorite dipping sauce.

And it's not just for vegans and vegetarians anymore, either. Many tofu cookbooks on the market, including Housez', show readers how to incorporate tofu into their meat dishes to bump up protein without adding cholesterol. Soy authorities William Shurtleff and Akiko Aoyagi refer to tofu as "a true democrat in spirit" in their guide The Book of Tofu, noting that it presents the same face to haute cuisine that it does to rustic cooking. Combine this with the fact that four ounces of tofu has only 69 calories and all those nutritional benefits, and it's no wonder Housez refers to it as a "superfood."

So how much tofu do you really need in your daily diet? "For all the touted benefits of soy to kick in, the FDA recommends at least 25 grams of soy protein per day, with each serving containing about 6.25 grams of soy protein," says McKittrick. So banish those thoughts of tasteless mounds of tofu piled mile-high on a plate; all you really need to do is incorporate a little here and a little there in your daily meals. "The key is to use small amounts of tofu in your cooking every day, rather than eat a large blob of it once or twice a month," adds Housez. A little imagination goes a long way toward adding tofu to your daily diet.

Understanding Tofu
Tofu will take on the identity of whatever you cook with it—from chili to chocolate, this versatile culinary mimic can take on a wondrous array of flavors. You can grill it with barbeque sauce, steam it and top it with marinated vegetables, simmer it with aromatic curry, or deep-fry it to a perfect crisp—tofu takes it all and rewards you with a delightful meal.

Traditional (or Chinese) tofu has been available for a while in markets in the following textures:

Soft: Soft-textured tofu is perfect for making soups, dips, smoothies, puddings, and cream-style pasta sauces and is a great substitute for soft cheese, sour cream, and eggs.

Firm: This is the most versatile of tofu styles and can be baked, grilled, stir-fried, and even scrambled. It has a meaty taste; for an even meatier texture, freeze it and then thaw just before use. (Firm tofu also is higher in protein, fat, and calcium than other forms.)

Silken: This tofu, which is Japanese, needs to be handled delicately. It is smooth like cream (and in fact is a good substitute for it). You can also use it in place of eggs, milk, other soft dairy products, and mayonnaise. It is perfect for soups and drinks.

Today many prepared tofus are also available. These can add wonderful and unusual tastes to your meals:

The Secrets of Tofu
Here are a few ways to give tofu more flavor and improve its texture:

1) Removing all the moisture from tofu by pressing it with paper towels before using allows it to absorb flavors better. Flavorings as varied as chocolate to curry work well with tofu—you are limited only by your imagination. Be liberal with your seasonings: tofu has little taste on its own.

2) For a meatier texture, freeze tofu. When you are ready to use it, thaw it and again remove all the moisture by blotting well with paper towels.

3) Another way to add texture is to season bite-size pieces with salt and pepper and pan-fry them in olive oil. Use these crispy pieces in your favorite recipe, such as a salad, for a different texture.

If bought in unpackaged blocks, tofu can be stored for up to a week in the refrigerator. Be sure to store it in a container with fresh water and change the water daily. You can also buy tofu in sealed refrigerated containers that have a "use by" date stamped on the package. Or, for longer-lasting tofu, buy the shelf-stable packages.

Some tofu lovers even make their own tofu at home. Learning how to make tofu is an art. According to Shurtleff and Aoyagi, traditional tofu masters have a saying that they won't share two things: how to make a baby and how to make tofu! For a modern-day look at how to make tofu simply and easily at home with purchased soy milk (so you don't have to start from raw soybeans), take the free online class on egullet.org.

"I lived and breathed tofu and other soy products while developing the recipes for both books. Several years later, I am still cooking with it because I firmly believe in its health benefits and because it is cheap and so easy to add to any dish," says Housez. "At the age of 61, I feel and look great (so I'm told!), have good bone density, and enjoy general good health. Genes play a part, no doubt, but I can't help but give some credit to my soy-rich diet."

Advertisement

Advertisement