IT’S TOFU TIME!
And this is your TOFU STARTER GUIDE!
TOFU is a protein-packed food that can be turned into so many DELISH meals, snacks, and even dessert!
Yeah, yeah. It can be intimidating. It’s just a white block that really doesn’t taste like anything. But with just a little LOVE, tofu really can taste great and be a food you look forward to eating on the regular.
WHY TOFU?
It’s critical that we eat enough PROTEIN to maintain our muscle health. And tofu is a great plant-based source of protein made from soybeans.
TOFU PRO-TIPS:
– How to find it? You can usually find tofu refrigerated near the produce section. It may also be in a special refrigerated “vegan” section.
– Which one to buy? There are really 2 main types of tofu: “block” tofu & “silken” tofu. “Block” tofu can basically do anything chicken can do… grilled, baked, cubed, shredded, etc. “Silken” tofu has the word “silken” on the package. It’s best for recipes you want to be creamy & silky (like the name “silken” implies) such as smoothies, dips, and pudding.
– Press it. The “block” version of tofu can be pressed to get some moisture out, which gives it a better texture & allows it to soak up more marinade/flavor. Press tofu for at least 15 minutes using a tofu press or just wrap it in kitchen towels and weigh it down with something heavy like a cast iron skillet. PS: There are certain tofu brands that sell “already pressed/water removed” tofu which saves time because you don’t have to press it!
– Freeze it. For extra amazing texture, you can freeze tofu after you press it. In the freezer, ice crystals form in the tofu & toughen it up to be a meatier, chewier, chicken-like texture. You can have tofu in the freezer for up to 6 months and just take it out, thaw it, and use it in your recipes.
4 EASY & FUN TOFU IDEAS
Here are four of my favorite tofu recipes to get you started…
✨SHREDDED TOFU TACOS✨
This recipe can turn anyone into a tofu lover! Definitely give these tacos a try. RECIPE VIDEO HERE.
✨AIR-FRYER TOFU BITES✨
These bites are awesome tossed on a salad or in a wrap as a grilled chicken swap. RECIPE VIDEO HERE.
✨TOFU SCRAMBLE✨
Great for breakfast! Here’s how to make it…
Ingredients
1 block (~14 ounces) extra firm tofu (NOT silken)
1 tablespoon olive oil
2 tablespoons nutritional yeast
1/2 teaspoon turmeric powder
1/4 teaspoon garlic powder
black pepper & sea salt, to taste
Directions
1. Press & dry tofu.
2. Using a potato masher, mash tofu (or crumble with your hands).
3. In a skillet over medium heat, add oil and heat for 30 seconds.
4. Add tofu, nutritional yeast, turmeric, garlic powder, black pepper, and salt.
5. Cook tofu, stirring occasionally, for ~8 minutes, or until thoroughly heated.
PS: Also great with veggies scrambled in like spinach, tomatoes, or bell peppers.
✨TOFU FROSTING SHOTS✨
Serve this chocolate frosting in shot glasses for dessert or it can be used as actual frosting on cakes/cupcakes. You can also spoon it into an ice cube tray, freeze, and get little fudgsicle-like bites.
Ingredients
2 cups dark chocolate chips
1/2 tablespoon coconut oil
1 container (~12 ounces) firm silken tofu
1/4 cup soymilk
3 tablespoons maple syrup
1 teaspoon vanilla extract
Optional: raspberries
Directions
1. Melt the chocolate chips and stir in coconut oil. Set aside.
2. In blender or food processor, puree tofu, soymilk, maple syrup, and vanilla until smooth.
3. Add in the melted chocolate and blend again until smooth, scraping down the sides as needed.
4. Refrigerate for at least 1-2 hours to thicken.
5. Scoop into shot glasses and serve as-is or topped with optional raspberries.
