TOFU 101: how, where, what, why?

Tofu.  As my friend always says, "Tofu" if "foo-foo".  Meaning, the very sound of the word makes her run screaming or thinking it's really just a bunch of humans eating rabbit food.

In reality, tofu is fairly inexpensive, easy to prepare, and has extremely healthy benefits.  Here is an easy breakdown:

Why tofu?

Tofu is not just for vegetarians any more! It’s a healthy choice for all! For starters, a diet that limits beef and pork proteins and emphasizes plant protein is automatically better for your health.
So how does tofu stand up nutritionally against meat?
The numbers tell it all:
Beef

• A 4 oz serving of 85% lean ground beef contains 17g of fat, 7g saturated fat, which is 27% DV of recommended fat need per day and 100mg of cholesterol.

Pork

• A 4 oz serving of ground pork contains 24g of fat, 9g saturated fat, which is 36% DV of recommended fat need per day and 105mg of cholesterol.

Tofu

• A 4 oz serving of extra firm tofu contains 6g of fat, 0g saturated fat, which is only 9% DV of recommended fat needed per day and has zero cholesterol!

So there you have it…tofu is low in fat and calories, has zero saturated fat, cholesterol-free, rich in protein and provides bone-healthy minerals, like calcium, potassium, and magnesium.

WHERE DO I FIND IT?  

Thankfully, tofu has been mainstreamed into most grocery stores.  It is typically found near the produce.

SOFT? FIRM? EXTRA FIRM?  HELP!!!

There are different "firmness" options.  (firm, extra firm, etc)  If you are wanting to replace or use tofu as MEAT in your recipe, I'd stick w/ extra firm.  If you are wanting to use it as a DIP OR SAUCE (puree'd) then go w/ the soft.

WHAT DO I USE IT IN?

There are countless ways to use tofu in everyday recipes.  Remember, it doesn't have much flavor, but rather, TAKES ON  the flavor of whatever you mix it in.  So it is EXTREMELY VERSATILE.  It's great puree'd in dips and sauces.  It can replace chicken or beef in chicken alfredo or spaghetti and "meatballs".  Yesterday I made an awesome vegetable dip using tofu, kefir and Fage.  The sky is the limit!  If you need help, just google "tofu recipes" and enjoy browsing!

FYI:  when you open it, make sure and do so over the sink...you'll have a lot of water to drain.