| Tofu is a versatile ingredient for cooking that can easily
be incorporated into any diet. Tofu has a very light, delicate and subtle
bean flavor. Tofu readily takes on the delicious flavors of other ingredients
with which it is cooked.
- Start by mixing SOFT tofu into dessert recipes
like chocolate cake, cookies or your breakfast smoothies.
- Recipes calling for ground beef or chicken are ideal for EX
FIRM tofu substitutions.
Try crumbling ITALIAN HERB tofu in
lasagna, spaghetti sauce, chili and tacos.
- You can also use SOFT tofu as a substitute in recipes
calling for eggs, milk, oil
and other dairy products.
Cholesterol free, tofu is a low-fat base for creamy dips and soups, salad dressings,
pie fillings and cheesecakes. With tofu you can indulge!
1. Know Your Tofu
2. Buying Tofu
3. Handling Tofu
4. Storing Tofu
5. Thawing Tofu
6. Preparing Tofu
7. Substitutions
1. Know Your Tofu
The soybean has a unique composition offering a good balance of nutrients
including high quality protein, fiber and essential fatty acids such
as omega-3 and omega-6. Soybeans are often referred to as the best protein
source originating from the soil. Soy is the only legume that contains
a complete protein that is almost equivalent in quality to the protein
found in dairy and meat products. Soy protein provides all nine amino
acids essential for human health. Remember all tofu is not created equal.
Tofu comes in a variety of textures and flavors. Firmer types of tofu
have more soy protein whereas softer varieties have more water content,
and offer less soy protein in equal serving sizes.
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2. Buying Tofu
Sunrise and Pete's Tofu are found in the produce or dairy sections of
your supermarkets, natural health food and grocery stores. Check the
"Best Before" date on the package and be sure to use before
that date. Call our Bean line 9 to receive
coupons and recipes to get started.
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3. Handling Tofu
Be sure to drain excess water from your tofu before using it. For Medium
Firm Tofu, let it sit in a colander for 10 minutes or pat dry with paper
towel before using.
- Always cook tofu over low heat
- Do not over-cook, Over-cooking causes it to become dry and tough
- Marinate tofu in a glass or enamel dish; a metal dish may leave an unpleasant
taste.
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4. Storing Tofu
After tofu is opened, store the unused portion in the fridge, where
it will stay fresh for three to four days. Tofu is perishable and must
be kept refrigerated. Discard tofu if it develops a sour odor or if
the package becomes bloated.
- Medium, Firm and Extra Firm tofu can be wrapped in plastic wrap
or placed in a plastic container.
- Soft and dessert tofu can be covered with plastic wrap and stored
in the original container.
- Medium Firm and firmer varieties of tofu can be frozen. Soft and
dessert tofu should not be frozen because they have a high water content.
Frozen tofu should be consumed within three months.
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5. Thawing Tofu
Thaw your frozen tofu, prior to use, either at room temperature or immersed
in boiling water. Frozen tofu may also be thawed in the refrigerator
or microwave. Remember to squeeze out the excess liquid before using.
When thawed, tofu turns a creamy beige color and takes on a firmer,
chewier meat-like texture.
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6. Preparing Tofu
Creaming tofu
Blended with water or lemon juice in a food processor, softer varieties
of tofu acquire a milk-like consistency. Sunrise Soft tofu is perfect
for creamy soups, desserts and smoothies.
Crumbling tofu
Superfirm or Italian herb tofu may be crumbled to create a consistency
similar to ground meat. Use your hands or crumble with a fork or potato
masher. Crumbled tofu can be sprinkled over salad or pizza like feta
cheese or added to chili. Note tofu will not melt.
Cubing, Marinating or Baking Tofu
Firmer varieties of tofu can be cubed, marinated or baked.
Marinate overnight in your favorite sauce .
Dress up a salad by tossing marinated cubes on top.
Coat tofu with Shake and Bake or breadcrumbs and bake.
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7. Substitutions
1 cup buttermilk = 125 ml (1/2 cup) Sunrise Soft Tofu
blended with 85 ml (1/3 cup) water
1 cup cottage or ricotta cheese = 250 ml (1 cup) Sunrise
Medium Firm Tofu, well-drained & mashed
1 cup cream cheese = 175 ml (3/4 cup) Sunrise Medium
Firm Tofu, well-drained and mashed,
blended with 60 ml (1/4 cup) margarine and 15 ml (1 tbsp.) lemon juice
1 cup yogurt = 250 ml (1 cup) Sunrise Soft Tofu
1 cup sour cream = 175 ml (3/4 cup) Sunrise Medium
Firm Tofu, well-drained and mashed,
blended with 60 ml (1/4 cup) vegetable oil and 15 ml (1 tbsp.) lemon
juice
1 whole egg = 60 ml (1/4 cup) Sunrise medium Firm
Tofu, well-drained and pureed
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