Gloss How-To: Cook with Tofu

Despite news that reports obesity rates on the rise and an increase in other diseases that result from a diet lacking essential nutrients, consumer interest in nutrition is on the rise.

This year, the United Soybean Board conducted an annual study that reported 86 percent of respondents express concern about the nutritional content of the food they eat.

Whether you maintain a vegan or vegetarian diet or are cutting back on the amount of meat you eat to lower your saturated fat and cholesterol consumption, tofu can be a simple, delicious way to get the protein you need.

Surprisingly, there is a lot of confusion over how to prepare tofu so registered dietitian Joy Blakeslee of Publicis Consultants volunteered some of her favorite tips for yumGloss readers.

Tip #1: Drain and Press. When using tofu in stir-fry, grilled dishes or in general, as a substitute for meat, select the firm or extra-firm tofu variety. The first thing you do when you open it is drain all of the water from the package. To keep tofu from crumbling when heated, you’ll also want to press excess water from the product. Place the tofu between two paper towels and place on a plate. Using a large can or a heavy book, press the tofu for about 10-20 minutes. If you can’t stand the 20 minute process, look into a gadget like the Tofu Xpress that helps get the job done for you.

Tip #2: Marinate! Tofu, like a sponge, will absorb the flavors that it is cooked with. For an Asian-inspired flavor blend hot chilies, fresh garlic, ginger, lemongrass and coconut milk for. For an Indian-inspired taste, try mixing curry powder, cumin, fresh garlic, onions and black pepper in soybean oil.  Sear/fry until golden. Pour the marinade into the pan, cook until reduced to a glaze.

Tip #3: Think outside the block. While firm and extra-firm tofu lend themselves nicely to slicing and cooking, other varieties, like silken or creamy tofu, let you get creative. To make a creamy soup without the cream, puree silken tofu in a blender with other ingredients before heating.

Tip #4: Can’t we all just get along? Omnivores don’t have to skip meat entirely to enjoy tofu. Tofu and meat, such as pork, can coexist peacefully (and deliciously) in any dish – from your favorite Asian sweet and sour entree to marinated kebabs for the grill.

(Photo Credit: LoveToKnow.com)