Empowering Families for a Healthier Future

Have you ever wondered what tofu is really made from, why it is so blobby and white, is it good or bad for you, or how to get it to taste like something edible? Hopefully I can help answer some of those questions.

Tofu is usually made from soybeans…but can be made from other beans or legumes. I haven’t tried it but hope to make some from red lentils. I’ve heard it’s fun! 

Back to the task of how tofu is made-beans are soaked, ground, then separated from the pulp, leaving behind a milky liquid. Then a coagulant like calcium sulfate, or magnesium chloride is added to curdle the soy milk. The curds get pressed, the liquid drained and you are left with tofu.  The more liquid that is drained from the tofu block, the firmer it gets, leaving the protein more concentrated. Tofu is a great source of calcium, protein, iron and other essential nutrients. Here is a great source to find more detail about the benefits of tofu. (https://www.health.harvard.edu/nutrition/tofu-making-a-place-for-this-nutritious-plant-based-food-in-your-diet) 

If you’re looking for a great low-fat, cholesterol free source of protein, tofu should be on your weekly meal plan. It can be used for a scramble in breakfast burritos, sliced and baked or eaten cold and smashed for sandwiches, or even torn and air fried for stir fry or grain bowls.

When we first started cooking tofu, I couldn’t get it to taste as bold as I wanted…it was a bit bland, even after pressing out the excess water and soaking it in a marinade for a few hours. Then I learned that if you boil it for about 5 minutes, drain it briefly in a colander or on a thick dish towel, it soaks up much more flavor, and it is faster than pressing it under a weight for 30 minutes.  We really like to tear it into pieces rather than cubing it, for maximum flavor. If you have an extra minute, tear it apart into bite sized pieces.  You can also cube it or make it into fancy triangle shapes. Whatever suits your fancy! Sprinkle on your favorite seasonings, or drizzle a tasty sauce on it, and air fry or bake it.  That is our favorite way to eat tofu.

If you are short on time and don’t want to cook something we like to use firm tofu for a tasty sandwich filling that somewhat resembles egg salad. If your hands are clean-they should be washed before handling food right-try squishing it all with your fingers (fun for younger kids) or mashing it with a potato masher or fork, then season and serve. It is great with crackers or on some whole grain bread with tomato and lettuce, or even in a wrap.  This is what we use for our weekly lunchtime rotation: