Healthy Ingredient of the Week – Tofu

Lately I’ve noticed that whenever I talk about cooking with tofu, I’m usually met with a look of disgust.  Tofu has unfairly gained a bad reputation in certain circles for one of a number of reasons – it’s slimy, it doesn’t taste like anything, it seems too healthy to taste good – the list goes on.  I wanted to feature tofu as a Healthy Ingredient of the Week to dispel those myths and hopefully convince you to include tofu in one of your next meals or snacks.

Tofu is made from soybeans, which means it’s high in protein (and a complete source of protein, too!).  It’s also low in calories and high in calcium and iron, making it a much healthier substitute for meat in many stir-fried or baked meals.  The nice thing about tofu is that it takes on the flavor of whatever it’s cooked with, so you have plenty of room for creative seasoning.  Tofu is versatile in other ways, too, since it comes in several different textural varieties.  Silken, or soft, tofu is perfect for incorporating into smoothies for an instant protein boost, while firm tofu works well for stir-frying.  I challenge you to think outside the box and give tofu a try – you may be surprised by how easy it is to use and how much you actually like it.


Sweet and Sour Chili Tofu

2 tablespoons peanut oil
1 14-16 ounce package firm tofu, cut into slabs
2 tablespoons rice wine vinegar
1 tablespoon tomato paste
¼ cup low-sodium soy sauce
1 tablespoon brown sugar
½ tablespoon garlic powder
½ tablespoon powdered ginger
1 tablespoon red pepper flakes
Black pepper, to taste


1. In a large bowl, combine all ingredients except oil and tofu. Soak the tofu in the mixture and place on plate.

2.  In a large pan over high heat, place the oil and fry the tofu evenly on each side. Serve with brown rice and veggies.
Recipe from Nasoya


Strawberry-Banana Smoothie

¾ cup almond milk
½ cup silken tofu
½ medium banana preferably frozen, sliced into rounds
½ cup strawberries, frozen


1.  Combine all ingredients in a blender, and blend until smooth and frothy.

Recipe adapted from Joy Bauer 


One response

  1. I like tofu but I’ve been looking for something to glaze it with. Will try this out.

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