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Tofu is made from soy beans. It comes in both soft and firm forms. Generally, the softer the tofu, the less fat it contains; the firmer the tofu, the more calcium.

Tofu is extremely versatile and can be used in most any meal. It acts as a sponge, soaking up flavor. You can cube it, saute it, stew it, steam it, scramble it, marinate it, or blend it.

Here are some suggestions for incorporating tofu into your diet:

  • Stir-fry cubes with olive oil, soy sauce and garlic.
  • Add to a salad.
  • Cut up into cubes, bread and bake as bread crumbs.
  • Add firm tofu to soups and stews.
  • Use silken tofu (creamy, custard-like) as a substitute for mayonnaise, sour cream, cream cheese or ricotta cheese in recipes.
  • Add to spaghetti sauce in place of meat.
  • Use silken tofu in dips or creamy salad dressings.


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