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Vegan
Bites:
Everything Tofu & More
by Terri Schmidt; illustration by Terri Schmidt, Newsletter Volunteers, from the June 2007 newsletter
As most of you have probably figured out by now from the array of posters around the store, the Co-op started sponsoring a series of cooking classes this May titled ‘What’s Cookin!’ Jennifer Whitney is the series’ wonderful coordinator and asked me to teach a cooking demonstration-centered class about tofu, one of my weekly staples. Jennifer’s commitment to promoting healthy alternatives to mainstream America’s meat, potatoes, and white bread diet is much-needed in this day and age, as more people are fighting obesity, finding out that they have food allergies or sensitivities, and are adapting to “greener” lifestyles.
Well, my class on tofu just happened to be the first one to kick off this series and I thank everyone in the community who attended for showing up, even though the weather was absolutely gorgeous outside. I received many thoughtful questions during the class that I thought would make a great newsletter article.
Some of the first questions were about tofu itself. We’ll start with the basics.
What is tofu? Tofu is a soybean-based bean curd that is high in protein and widely used in many Asian countries, such as China, Japan, Korea, and Vietnam. There are several varieties of tofu: silken or Japanese-style (the vacuum-sealed stuff, not refrigerated), Asian or Chinese-style (in the refrigerator section, floating in water) and Western Style (which is just like Chinese-style but firmer with a lower water content). Note that there are also tofu products like dried yuba, okara, and dried-frozen tofu.
How is tofu created? Making tofu is considered a craft in Japan and although the ingredients are quite simple, the process is lengthy. In a nutshell, this is how tofu is made: soybeans are rinsed, soaked overnight, ground, cooked in boiling water, become soymilk, given a coagulant (like niagiri or calcium sulfate) and curdled, drained of water and finally, pressed in blocks. The Book of Tofu by William Shurtleff and Akiko Aoyagi is the ultimate resource if you would like to make tofu at home and highly recommended for anyone wanting to learn more about different kinds of tofu.
Is tofu or soy good for you? This topic is intensely debated right now. Soy is high in dietary fiber, isoflavones, and protein. Some studies suggest a diet higher in soy protein may lower the risk of heart disease (FDA 2000). On the flip side, some studies suggest that the isoflavones may increase the risk of breast cancer, while other studies have found isoflavones may actually lower the risk of breast cancer (FDA 2000). The best advice? Eat tofu and other soy products in moderation, just like anything else.
Another topic brought up during the class was about oils and rancidity. I’ve heard of oils going rancid, but this has never been a problem for me. What causes rancidity? From what I’ve gathered, rancidity is caused by overheating (over 375 degrees- 425 degrees when cooked, depending on the source I read), or prolonged exposure to light, heat and air during storage. Is rancid oil poisonous or carcinogenic? From what I read, no and yes- again, depending on the source. Most agree that rancid oil affects taste and some oils spoil quicker (like flax oil, which is generally refrigerated) than others (such as olive oil, which can usually be kept in a dry, cool, dark space for a year or so).
The last question I have space to answer regards purchasing a wok. What kind of wok is best? A flattened bottom wok that is made of carbon steel is generally considered the best type of wok to buy. Most American stoves are not designed (unless it is a gas stove) for the rounded bottom variety. Carbon steel is preferable because it causes the wok to heat evenly. I highly recommend anyone and everyone who enjoys cooking to buy one, as I use mine for much more than just stir-fries.
Resources:
The Book of Tofu by William Shurtleff and Akiko Aoyagi
Soy: Health Claims for Soy Protein, Questions About Other Components by
John Henkel http://www.fda.gov/fdac/features/2000/300_soy.html (FDA 2000).
What about Soy by John Robins http://www.foodrevolution.org/what_about_soy.htm
Spring Mexican-Style Rice
This recipe works best when the cooked rice has been refrigerated a few hours
to overnight. However, if you don’t have the time, cook the rice and
remove it from heat, uncovered, for 10 minutes or so.
5 cups cooked brown long-grain rice
5 large radishes, sliced
2 tablespoons garlic scapes, chopped (optional)
1/2 cup green onions, thinly sliced
olive oil spray
1 vegetable bouillon cube
1 large red pepper, diced
1teaspoon cumin
1 teaspoon chili powder
1/4-1/2 cup water
1/2 cup finely chopped spinach
salt and pepper, to taste
Heat wok at medium-high heat and spray it with olive oil. Add garlic scapes and cook for about 2 minutes. Then, slowly add the rice, stirring it about every minute or two, switching heat to medium. After the rice cooks for 5 minutes, add the bouillon cube and water (as needed, enough for it to dissolve). Spray olive oil, as needed, if rice begins to stick. Stir in cumin and chili powder. Cook for a couple of minutes. Add the red pepper, spinach, and radishes and turn off heat. Stir several times, let sit for a minute or two, and serve.
1 15-ounce can refried beans
1 15-ounce can black beans, drained
1/3 cup purple onion, minced
1 teaspoon olive oil
1 large tomato, diced
1 teaspoon (or more, to taste) Hatch’s sliced jalapenos, chopped
1 cup vegan cheddar cheese grated (optional)
2 tablespoons cilantro, minced (optional)
2 tablespoons black olives, chopped (optional)
Cook purple onions and olive oil at low-medium heat for 1 minute. Stir in refried and black beans. Cook for 5 minutes, then stir in jalapenos and cheese (optional). Cook for another 5 minutes, stirring occasionally. Turn off heat and stir in tomato. Top with cilantro and black olives, if desired. Tastes great with tortilla chips or as a side to the Spring Mexican-Style Rice.
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