Tofu (soybean curd) is a soft, cheese-like food made by pressing cooked soybeans to separate the pulp from the "milk", and then curdling the milk with a natural solidifier called nigari. The resulting rectangular white cakes are formed in two main consistencies, soft (silken) or firm.

Tofu is rich in high-quality protein, cholesterol-free, and a good source of lysine, calcium, and iron. The FDA recently reported that foods containing soy protein, like tofu, may reduce the risk of coronary heart disease by lowering blood cholesterol levels, providing these foods are part of an overall diet low in saturated fat and cholesterol.

Soy foods contain isoflavones, a type of plant estrogen that may slow osteoporosis; relieve some of the side effects of menopause; alleviate many forms of cancer, including breast and prostate; combat kidney disease and complications from diabetes; and lower the level of undesirable low-density lipoprotein cholesterol while raising beneficial high-density lipoprotein cholesterol.

Although bland by itself, tofu easily absorbs the flavors of other foods and can be boiled, steamed, sauted, broiled, baked, deep-fried, or eaten raw. Try some of these ideas for introducing tofu to your family:

• Add chunks of firm tofu to soups and stew.
• Substitute crumbled tofu for ground meat in tacos or pasta dishes.
• Make mock egg salad with tofu chunks.
• Substitute pureed silken tofu for part of the mayonnaise, sour cream, cream cheese, or ricotta cheese in a recipe.
• Blend tofu with melted chocolate chips and a little sweetener to make a chocolate cream pie.
• Freeze and thaw a block of tofu to create a chewy, spongy texture.

Buying & Storing Tofu

The Co-op sells tofu in bulk, vacuum-packed containers, and aseptic packaging. Unless it is aseptically packaged, tofu should be kept cold. Once the container is open, the tofu should be covered with fresh water. The water needs to be changed daily; use the tofu within a week.

Recipes

Braised Tofu

2 t sesame oil
1 large sliced onion
4 sliced garlic cloves
1 lb sliced mushrooms
1 lb cubed firm tofu
1 T shoyu or tamari
2 t rice vinegar

Heat oil over medium heat in a skillet. Saute vegetables until onion is translucent. Add tofu and stir gently to mix ingredients. Cover and simmer for 10 minutes, adding water if necessary. Remove cover and stir in shoyu and vinegar. Simmer 2 minutes more to blend flavors.

Raspberry PoppySeed Dressing

1/2 cup raspberry vinegar
1 T Dijon mustard
1/3 cup apple juice concentrate
1/2 cup water
10 oz silken tofu
1 t sea salt
pinch of dried rosemary
1 t poppy seeds
pinch of black pepper

Combine all ingredients in a blender and puree until smooth.

Tofu Parsley Dressing

1/4 cup silken tofu
1 minced clove garlic
1/3 cup water
1 T lemon juice
1 t sesame oil
1 t yellow miso
2 T minced parsley

Combine all ingredients in a blender and puree until smooth.

Stir-fried Ginger Tofu

1 lb cubed firm tofu
1/3 cup shoyu or tamari
1/3 cup rice vinegar
2 T honey
2 T grated ginger
2 T sesame seeds
3 t sesame oil
4 sliced scallions
1 T cornstarch

Place tofu in a flat dish. Combine shoyu, vinegar, honey, ginger, seeds, and 1 tsp oil. Pour over tofu and refrigerate for at least 1 hour. Heat 2 tsp oil in a skillet. Remove tofu from marinade and saute until brown on all sides. Add scallions and cornstarch to the marinade. When tofu is brown, stir marinade into the skillet and simmer gently until thickened.

Pasta Marguerita

1 lb udon noodles or fettucini
4 cups Italian Tofu Sauce
1/4 cup minced parsley

( see recipe below )

Italian Tofu Sauce

1 T olive oil
2 sliced large onions
4 minced garlic cloves
1 T minced oregano
1 T minced basil
1 lb silken tofu
1/4 cup shoyu or tamari

To prepare sauce, saute onions in oil until soft. Add garlic and herbs. Crumble tofu into pan and drizzle shoyu over all. Cover and cook over medium heat for 10 min. Cool slightly, then puree in a blender until smooth. Add water if mixture is too thick. Cook and drain noodles and place in a serving bowl. Add sauce and mix well. Garnish with parsley and serve.

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