Tofu
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.
