Hello World!   How are you today? Hope all is well in your world!  Mine is fine… I walked this morning, did my stretching exercise, used my dumb bells & went grocery shopping & now I want to share some info I found online with you.

I’m going to talk about Tofu & share some yummy recipes with you that I found online. Most people turn their noses up at tofu, but it really is good if prepared properly. It absorbs flavors easily so their are many dishes you can make with it. When I lived in Hawaii, I used to eat it often. but living in Texas you don’t even see it much in the supermarket. From the traditional Miso Soup to Thai & Chinese dishes, there’s so much to do with tofu.  I hope you like the info I found.

How to Cook Tofu

From stir fry to Pad Thai, tofu jerky to tofurkey, tofu is one of the most popular meat-free food options available today. In fact, it’s sourced from soybeans, second only to corn for the title of the largest crop grown in the United States.

Though tofu is so often regarded as a meat substitute reserved for vegetariams & vegans, it’s so much more. It can be enjoyed by meat eaters, too, & can be cooked in a variety of different ways, making it a great addition to anyone’s kitchen.

HOW TOFU IS MADE:  Soybeans are soaked in water & ground until smooth, basically creating soy milk. The soy milk is then coagulated to create soybean curds. The curds are collected & pressed into a compact shape, & finally sold as tofu. The amount of moisture pressed out of tofu determines how soft or firm the final product is. More on that in a bit.

THE ISSUE WITH SOYBEANS AND GMOS:  One of the main issues with tofu is soybean production, since a large percentage of the national soybean crop is genetically modified. Here’s more on why that can present a problem.

What are GMOs?  genetically modified organisms, are plant & animal food sources (& other organisms) that have been modified using recombinant DNA or gene modification. This is also called gene splicing.

The purpose is to create new combinations of plant, animal, viral, & bacterial genes that are deemed superior & can be more easily mass produced. This process is done in a lab, since these modified genes can’t occur in nature. Organisms might be modified for any of of the following reasons:

• To resist herbicides and fungi
• To better tolerate pesticides
• To resist worms like nematodes
• To provide a longer shelf life

Why GMOs get a bad rap:  The topic of GMOs is still relatively new, so there haven’t been any long term studies on how consuming GMOs may be impacting national health. Even as of 2015, there hasn’t been a consensus from the scientific community on how safe GMOs are, but there are definite questions about it.

The topic raises red flags for many reasons:

• Bacteria-resistant foods could breed stronger bacteria, which could do even more damage to natural, organic crops

• Farmers could become more dependent on chemical companies to keep crops healthy

• The variety of food available could decrease, as new foods are made in a lab and not in nature

The bad news is that soy is one of the most genetically modified crops in the world. As of 2007, 59% of the world’s soybean crop was genetically modified. That percentage rose to 82% in 2014.

With such serious health, environmental, & agricultural concerns, finding soy (& therefore tofu) that hasn’t been genetically modified is important. Here’s where to start:

Look for a seal of approval:  The “Non-GMO Project” seal, that is. Products with this label have been thoroughly vetted by a reputable third party & certified to not contain any GMOs.

Seek out USDA Certified Organic products:  These have the most natural ingredients, & never include any kind of pesticides or other chemicals. You can find a good selection at most local grocery stores & farmers markets.

Get searching:  Use search engines & other trusted portals, like the Non-GMO Project’s Verified Products page, to find brands that are confirmed to not genetically engineer their products.

THE NUTRITION OF TOFU 

As long as you have a quality non-GMO source of tofu, you have an incredibly nutritious product. What makes it so healthy? A big part of the equation is protein. Soybeans are complete proteins, like egg whites or chicken, meaning they contain all the essential amino acids that the body cannot produce.

Protein & amino acids help the body repair itself, making new cells & fixing damaged ones. The human body can’t make all of these amino acids, so they need to come from food.

Tofu is also gluten free & low calorie, & a good source of calcium, manganese, & omega-3 fatty acids, which are all essential in keeping the body healthy.

• Calcium helps blood clot & strengthens bones 

• Manganese helps build the body’s connective tissue & regulates sex hormones

• Omega-3 fatty acids help to reduce inflammation in the blood vessels, making sure blood flows smoothly & less plaque builds up along artery walls

Given that tofu has all these nutrients, & is a plant based food, it’s an excellent choice for people that don’t eat meat.

THE DIFFERENT KINDS OF TOFU

Another great thing about tofu is that there’s a different texture to fit every preference & meal requirement. Looking for something that feels more like meat? Firm tofu is the way to go. Want to supplement a salad dressing with some healthy tofu mixed in? Silken tofu is the best bet. Once you know what texture the meal calls for, finding the perfect tofu is easy.

Silken tofu:  lives up to its name with its creamy, velvety texture. It has the most moisture of all the tofu options, made up of soy milk that started to coagulate before curds could really start forming. This also means it doesn’t have a sturdy shape & can just be scooped out of its container. This isn’t the tofu of choice for baking or frying, but it’s a great option for blending into salad dressings, sauces, smoothies, & other desserts.

Soft tofu:  has more shape than silken tofu. Think of silken tofu as mostly liquid, while soft tofu has had just a little more moisture pressed out, so it’s just a bit drier & more formed. It’s sold in the classic white block shape tofu is mostly known for & packaged in water to help keep it moist. Soft tofu is popular for scrambling & stir-frying, to mimic the look & feel of cooked eggs.

Firm tofu and extra firm tofu:  The general rule is: the firmer the tofu, the more it mimics the look & feel of meat. Firm & extra firm tofu undergo more pressing to remove even more water than their counterparts. As such, these types of tofu hold up well when used for pan-frying or baking, & they hold flavors well, making them great matches for marinades. The firmer texture can also be used in sandwiches & wraps, crumbled into salads & featured in soups or chili.

HOW TO COOK AND ENJOY TOFU

Tofu can be prepared just like any other food. It’s a very versatile product, so as long as the right texture is used, the sky’s the limit for how to enjoy it. Here are some of the options:

• Cut into cubes & boil or steam it as you would poultry or meat

• Cut into slices & pan-fry for a crispy option

• Let sit with a favorite marinade & then bake, grill, or broil

• Blend to liquefy & add to puddings, cheese dips, & dressings

• Use as a meat extender, adding it to dishes like meatballs, meatloaf, ground beef or ground turkey

• Serve as a tasty & healthy alternative to eggs & dairy

Tofu recipes to try:  Taking the plunge with tofu can be a lot of fun. Looking for inspiration? Start with these delectable recipes to see just how amazing tofu can taste.

Crispy Tofu with Sesame-Ginger Dipping Sauce:  Crunchy & just a bit nutty, this appetizer recipe calls for baking tofu in sesame oil to create a delicious alternative to crackers. Once they’re ready from the oven, then you can dive into the tangy dipping sauce, made with honey & ginger for sweet & savory notes. With only 5 minutes of prep time needed & 20 minutes to bake, this is a quick & easy way to take tofu out for a delicious spin.

Orange-Cayenne Tofu Bowl:  This recipe provides more proof that tofu can be used for more than miso soup. Tofu is the star of this bowl, bringing a healthy dose of protein to an otherwise meatless meal. Throw in some pomegranate seeds & baby bok choy to round out the dish with a refreshing crunch. With just a touch of natural sweetness from orange juice & maple syrup, & a little bit of heat from chili powder & cayenne pepper, this dish is a standout from the first bite to the last.

Mason Jar Tom Yum Soup:  When you do want to use tofu in a soup base, try this “instant” idea.  All the ingredients you need to make this classic Thai bowl are included in a mason jar so you can take it with you for a portable lunch or whip up in no time when you get home from work. All you need to do is add hot water & you’ll be ready to eat. The combination of fish sauce, coconut aminos, ginger, lemongrass, & jalapeno really spice up the added tofu.

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Recipes sound good to me! I’m getting hungry reading the recipes & looking at these pictures!  I used to eat soft tofu with soy sauce & Chinese spices when I lived in Hawaii. I enjoyed the spicy dishes the best.

Let me know what you think of these recipes & if you try any be sure to tell me about them!

 

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