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Tofu is a versatile food product that can be used in a variety of ways. Not only is tofu a good source of protein and vitamins, it also has zero cholesterol making it a heart healthy alternative to meat. Tofu also contains soy isoflavones, important for strong bones and phytoestrogen that help many women during the menopause years.
Below are ten recipes to get you started in adding tofu to your diet?
1. Simple Mayonnaise
1 10.5 ounce package of firm tofu, drained
1 teaspoon Dijon style mustard
1/2 teaspoon dry mustard powder
1/4 teaspoon white pepper (black can be substituted)
1 tablespoon red wine vinegar
13 tablespoons olive oil
Mix all ingredients in a blender until combined (approximately 1 minute). Refrigerate until needed.
2. White Gazpacho Soup
1 package soft tofu, drained
1/2 cup yogurt
1/2 cup vegetable stock
2 cloves garlic
2 tablespoons rice vinegar
2 large cucumbers, seeded and peeled
2 teaspoons parsley, minced fine
1 1/2 teaspoons honey
In a food processor, blend all ingredients until thoroughly. Refrigerate for at least one hour. When chilled add:
1 1/2 tablespoons green pepper
1 1/2 tablespoons diced tomatoes
3. Pasta Salad
1 box seashell pasta, cooked and drained
1/2 cup minced onion
3 tablespoons sweet pickle relish, drained
3/4 cup celery, diced small
1/4 cup each red and green pepper, diced
Mix all ingredients in a large bowl and set aside. To make the dressing, mix in a blender the following ingredients:
1 recipe Simple Mayonnaise (above)
3 1/2 tablespoons yellow mustard
1/2 teaspoon garlic powder
1/4 teaspoon paprika
1 teaspoon sugar
1/4 teaspoon black pepper
Thoroughly mix dressing with pasta mixture and chill for at least 3 hours.
4. Texican Taters
1 package soft tofu, drained
1/2 teaspoon chili powder
2 1/2 cups sharp cheddar, shredded
3 tablespoons green chilies, chopped
1/8 cup cilantro, chopped
6 medium potatoes, baked and halved
1/3 cup tomatoes, diced, for garnish
1/3 cup onion, chopped fine, for garnish
Whip together tofu and chili powder. In a medium sized saucepan, add cheese chilies and cilantro to tofu/chili powder mix. Heat over medium low heat until cheese is melted, stirring frequently.
Pour mixture over hot potato halves and garnish each with tomatoes and onion.
5. Enchiladas
2 packages firm tofu, drained
3/4 cup jack or jalapeno cheese, shredded
3 tablespoons cilantro, chopped
3 tablespoons onion, chopped
1 teaspoon chili powder
20 ounces enchilada sauce
6 six inch corn tortillas
Garnish
2 tablespoons green onion, chopped
2 tablespoons black or green olives, chopped
Combine tofu, cheese, cilantro, chili powder and onion in a medium bowl. Heat enchilada sauce and quickly dip a 6-inch tortilla into the sauce to coat. Place the tortilla on a flat surface and top with approximately 1/3 cup of the tofu mix. Roll up tightly and place in an 8 inch square baking pan. Repeat with remain tortillas.
Pour remaining sauce over the top of enchilada and bake 20-25 minutes in a preheated 350 degree oven. Serve hot, garnished with green onions and olive.
6. Stuffed Shells
1 package firm tofu, drained
1/4 cup each Parmesan and Romano cheese, grated
1/4 cup green onion, chopped fine
2 teaspoons basil, crushed
1 teaspoon oregano, crushed
2 teaspoons parsley, chopped fine
4 manicotti shells, cooked
2 cups spaghetti sauce, fresh, canned or jarred
1/2 cup mozzarella cheese, shredded
In a bowl, combine tofu, Parmesan, Romano, onion and the herbs. Mix throughly. Divide into four parts and gently stuff one part into a cooked manicotti shell. Repeat until all four are filled.
Place half the spaghetti sauce in the bottom of a casserole dish and then lay in stuffed shells. Pour remaining sauce over shells and sprinkle with mozzarella.
Bake 30 minutes at 350 degrees. This recipe can be doubled or tripled to feed a crowd.
7. Summer Squash Stir Fry
1/2 cup green onions, chopped
1/2 pound snow peas, or Chinese pea pods, trimmed
1 small zucchini, sliced
1 small yellow summer squash, sliced
1 cup mushrooms, sliced (shitakes are wonderful, but buttons will do)
2 slices ginger.
2 packages firm tofu, drained and cut into small squares
1/4 cup soy sauce
3 tablespoons extra virgin olive oil
Heat a wok or large skillet, add oil, and ginger slices. Stir. Add green onions and peas, stir until tender. Add zucchini, summer squash and mushrooms. Stir. Add tofu squares over vegetables and top with soy sauce. Quickly stir to mix. Remove from heat and remove ginger slices to serve.
8. Alfredo Pasta Sauce
1 package soft tofu, drained
2 cloves garlic
3 tablespoons Parmesan cheese, grated
2 tablespoons Romano cheese, grated
4 tablespoons butter, melted
1/4 teaspoon white pepper
Blend all ingredients in a food processor until smooth and creamy. Transfer to a medium saucepan and heat over medium heat. Pour over cooked pasta, rice or steamed vegetables.
9. Pesto Cream Sauce
1 package soft tofu, drained
1 cup parsley, stems removed
2 cloves garlic
2 1/2 tablespoons Parmesan cheese, grated
2 tablespoons dried basil, crushed
1 teaspoon lemon juice
1/4 cup olive oil
1/4 teaspoon black pepper, ground
Mix all ingredients until creamy in a blender or food processor. Heat over medium heat and then pour over steamed vegetables or cooked pasta.
10. Banana-Strawberry Shakes
1 package soft tofu, drained
1 ripe banana
1 cup frozen strawberries, slightly thawed
In a blender, mix all ingredients, including juice from thawed strawberries, until smooth. Chill and serve.
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