How to Introduce Tofu into Your Diet

Tofu is made from soymilk curds and is relatively high in protein and other nutrients but is best known for its health benefits; among which is the ability to significantly decrease Low Density Lipoprotein (also known as LDL or bad cholesterol). Also, the FDA has affirmed the claim that "25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease."

Tofu has the incredible ability to take on the flavor of surrounding ingredients and is easy to cook, which makes it a very flexible meat substitute. Here are some recipe ideas for incorporating tofu into your diet.

• Make chicken nuggets. Cut the tofu into nugget sized pieces; dip each piece into a soymilk and mustard mixture then coat with breadcrumbs. Fry until golden brown and serve with ketchup or your favorite sauce.

• Use as Taco fillings. Stir fry the tofu in taco seasonings, onions and peppers and use to fill taco shells.

• Use as an egg substitute. Mash some tofu, season and then fry, as you would scramble eggs. You may add a little curry for color and taste.

• Have with Pasta. Cut the tofu into small pieces and stir-fry with boiled pasta, seasonings and soy sauce. This makes a tasty vegetarian Italian dish.

• Make burgers. Cut the tofu into burger sizes, marinate in soy sauce and seasonings then fry. Use vegetables and your favorite fillings to make tasty meatless burgers.

• Use in soups. Cut the tofu into chunk sizes and add to any soup you desire. Firm tofu works best for this.

• Make patties. Season tofu and chickpeas with celery, turmeric, cumin, paprika, parsley, peppers and olive and use as gourmet patty fillings.

Tips:
The firm variety of tofu is the most versatile and is the best option for most recipes. You might also want to boil the tofu before using it for your recipes, as this helps it to hold flavors better and adds more texture to the finished dish. This happens because boiling causes the air pockets in the tofu to expand to give the tofu a Swiss cheese like appearance.