Illustration by Terri Schmidt

The American Heart Association says children are increasingly at risk for cardiovascular diseases from spending too much time in front of the TV or computer and eating unhealthy foods. One thing they suggest doing to combat this problem is to select more meat substitutes such as dried beans, peas, lentils or tofu. A one-cup serving of these foods can replace a two-ounce serving of meat. Tofu has plenty of protein for growing children.

Children often turn up their noses at new foods. I read once that children may need to be offered a new food 13 times before they are willing to try it. Peer pressure works also. I teach preschool and the parents provide daily nutritional snacks. Occasionally a new food will show up that some child has never tried before. They may initially refuse it, but after watching other children eat it and say “yum,” they often jump bravely in and try the unfamiliar item, too.

When I was growing up, I didn’t know anyone who ate tofu. I would have definitely eyed it suspiciously if tofu had shown up on my table. But many of today’s children have grown up eating tofu since they were babies and they enjoy it. Children do not have the preconceived notions of tofu that many adults have, so it may be easier to get them to eat it than you think. Kids may even prefer the tofu plain since many children don’t like mixed up food. One mother cuts plain tofu into fun shapes and puts them on a plate for her 4-year-old son, who eats them all up and even asks for seconds.

An article I read on tofu and children said, “The key to serving tofu to young children is to mix it or cook it with familiar foods. When the tofu takes on the taste of the other ingredients in the recipe, children are less likely to turn up their noses. While tofu may be a product that adults feel is an acquired taste, keep in mind that toddlers in countries like Japan and China enjoy eating this calcium-rich bean curd almost every day.” (http://recipes.lovetoknow.com/wiki/Kid_Friendly_Healthy_Vegetarian_Recipes)

It is easy to substitute tofu for meat in familiar recipes. When making spaghetti sauce, instead of crumbling hamburger up in the fry pan, crumble up some tofu and brown it before adding the spaghetti sauce. You can also throw in some grated carrots or other vegetables to make it even healthier. The tortilla recipe on this page is simple and easy to make for children. It incorporates foods they have had before so it won’t seem too strange to them.

Children like to dip things, for them it’s like playing with food. The Skewered Squares give them a chance to have fun dipping. Recipes with fewer ingredients usually appeal more to children. The peanut sauce is simple but tasty. Freezing and thawing the tofu gives it a more meaty texture. The tofu squares can be cooked in the oven, but cooking them outside on the barbecue grill is fun and keeps the kitchen cool on hot days.

Have fun introducing your kids to tofu.

Terri Schmidt appreciates the joy of playing with food and has fond memories of making mashed-potato sculptures as a child.



RECIPES:

Tofu Tortillas
8 flour or corn tortillas
1 pkg. baked tofu (or marinate and bake your own)
1 cup chopped tomatoes
1 cup plain yogurt
1 cup grated cheese, jack or cheddar
2 cups shredded lettuce
(soy cheese and soy yogurt can be substituted for those with dairy allergies)

Cut tofu in strips. Place tortillas and tofu in baking dish and cover with tin foil. Heat in 350 degree oven until warmed - 5 or 10 minutes.
Place a tortilla on a plate and spread a dollop of yogurt on it. Put a couple of strips of tofu on the tortilla, sprinkle with tomatoes, cheese, and lettuce. Roll up and eat, holding the tortilla in your hands.



Skewered Squares
2 packages extra firm tofu (freeze and thaw)
4 tablespoons soy sauce or Braggs
bamboo skewer sticks or toothpicks

Peanut Sauce:
1/2 cup peanut butter
2 T lime juice
1 T honey

Cut the tofu into large squares. Soak the squares in soy sauce (anywhere from 15 minutes to overnight). Put the squares on a barbecue grill and cook for 3 or 4 minutes or until the squares are browned and crispy. Skewer the squares onto the bamboo sticks or put a toothpick in the top of each square to make it fun for children.

Mix the three peanut sauce ingredients. Serve with the tofu squares.