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Tofu is a whole food made from soy milk turned into curd and pressed into soft white blocks. It is naturally gluten free and low calorie. Due to its easy eatability and nutritional value, tofu is a staple food in Asia, and has been incorporated into mainstream American diets. Tofu is an excellent source of calcium and a very good source of manganese, copper, selenium, protein, and phosphorus. In addition, tofu contains omega-3 fatty acids, iron, magnesium, zinc, and vitamin B1. Tofu is a complete source of dietary protein, providing all the essential amino acids needed!
Tofu has been credited with:
As if the nutritional benefits weren’t enough to have tofu be a regular part of your diet, tofu is very easy to cook with. Here’s the thing about tofu. It has fantastic nutrition but very little flavor. Therefore it lends it’s pleasing texture to a variety of foods and easily absorbs the flavor of the accompanying spices and marinades. It comes ready-to-eat in three different consistencies for you to easily use.
A Few Quick Serving Ideas for Tofu
Eat tofu, live long, and be happy.
Tofu Edamame Dip
SERVINGSMakes 2-3 cups
- ½ House Foods Premium Tofu Soft or Organic Tofu Soft
- 1 1/4 cups shelled Edamame, cooked (available at Ebisuya)
- 1/4 tsp. Kikkoman Organic Soy Sauce (available at Ebisuya)
- 1 tsp. olive oil
- A pinch of salt
- Place a half of block of tofu and 1 1/4 cups edamame and other ingredients in the blender and blend them until smooth
- Dip a stick of celery, carrots, cucumber and enjoy!!
Tofu Vegetarian Stir Fry
SERVINGSMakes 4-6 Servings
- 1 House Foods Premium Tofu Firm or Organic Tofu Firm
- 1 package frozen stir-fry vegetables, thawed
- 3 garlic cloves, minced
- 2 tsp. ginger, minced
- 2 tbsps. oil
- 3 tbsps. Kikkoman Teriyaki Marinade & Sauce (available at Ebisuya)
- Add 1 tbsp. oil to pan over medium-high heat and add tofu. Cook to brown on all sides. Remove from heat and set aside.
- Add 1 tbsp. oil to separate pan set to medium-high heat. Add stir-fry vegetables, garlic and ginger and cook until heated through. Set aside.
- Combine tofu, vegetables and 3 tbsps. Kikkoman Teriyaki Marinade & Sauce in pan over medium heat. Cook until heated through.
Soba Noodle Salad with Tofu
SERVINGSMakes 4-6 Servings
- 1 House Foods Premium Tofu Firm or Organic Tofu Firm, patted dry and cut into ½ inch strips
- 8 oz. soba noodles, uncooked (available at Ebisuya)
- 1 medium cucumber, cut into 1/8-inch-thick julienne strips
- 1 medium bell peppers, julienned
- 1/3 Kikkoman Ponzu Citrus Seasoned Dressing & Sauce (available at Ebisuya)
- 2 tbsp. ginger, minced (optional)
- 2 tbsp. scallions, minced (optional)
- 2 tbsp. roasted sesame seed (optional)
- Cook soba noodles in a large pot following package directions.
- Drain noodles and rinse well under cold water. Set aside and refrigerate.
- Spray oil on a non-stick pan and grill tofu. Set aside and refrigerate.
- Toss soba noodles, cucumber, and red bell pepper together.
- Add tofu strips and 1/3 Kikkoman Ponzu Citrus Seasoned Dressing & Sauce (and other optional ingredients). Mix well.
Green Tea Tofu Smoothie
SERVINGSMakes 2-3 Servings
- ½ House Foods Premium Soft or Organic Tofu Soft
- 1 ¾ cup (8 oz.) Greek yogurt
- 2 tbsps. Maeda-en Sweet Green Tea Powder (available at Ebisuya)
- ½ cup ice
- Combine all ingredients into blender and blend until smooth.