Two questions about tofu the Brook Experts get are:

What is tofu?

&

How do I cook tofu in a way that doesn’t make me feel like I’m eating cardboard?

Well, you’ve come to the right place to find out!

 

Tofu is a soy product that was first made in China over 2,000 years ago! It involves solidifying soy milk, similar to how fresh cheese is made. Tofu has 10 grams of protein per half cup, meaning ounce for ounce it has just over half the protein of meat, but with more fiber and calcium, and much less saturated fat and calories. Tofu can be cooked and eaten in a huge variety of ways. There are also multiple types of tofu to choose from, each type with their own set of possibilities.

How to use firm or extra firm (not silken) tofu:

IN A STIR FRY

 

Here’s a simple recipe to get you started:

diabetes.org

If you’re feeling a tad more adventurous, recreate your favorite Chinese take-out with this healthier fried rice recipe:

onsugarmountain.com

 
 
 
FOR BREAKFAST

Crumbled tofu is a great substitute for scrambled eggs. Here’s a classic recipe:

thewannabechef.net

The flavor options are endless. Tofu takes on whatever flavor you put on it, making it ideal for yummy herb & spice combos like this Southwest version:

minimalistbaker.com 

(Pro-tip: put the tofu scramble in a whole-grain corn tortilla, top with avocado and salsa, and you’ve got breakfast tacos!)

 
BAKED

 

Baked tofu can be eaten hot out of the oven as your protein on the Brook Healthy Plate, or saved for later to top salads and grain bowls, dipped in your favorite sauce as a snack, and as a replacement for meat in sandwiches.

Simple baked tofu recipe:

thekitchn.com

 

 

How to use silken (soft) tofu:

IN A SALAD DRESSING

The smooth texture of silken tofu adds creaminess to blended salad dressings, boosting protein but not saturated fat. Here’s a basil-lime dressing that evokes visions of summertime:

thesoyfoodscouncil.com

Or try this classic Caesar salad dressing:

altonbrown.com

And this creamy dill dressing:

livinglou.com

 
IN A SMOOTHIE

 

Get that creaminess you love in a smoothie while also boosting protein! Try this dreamy berry smoothie (be sure to use no sugar added cranberry juice):

diabetes.org

Or this peanut butter banana protein shake:

pastryaffair.com

You can chat with the Brook Experts if you have any other questions about tofu or how to use it.

Chat soon 💬

 

Leave a Reply

Your email address will not be published. Required fields are marked *