Heather Thomas - The Tofu Cookbook

Tofu has become one of the highest trending go-to foods in recent years as more of us are embracing a healthier, meat-free way of eating. It is made by pressing the curds of fermented fresh soya milk (derived from soya beans) into soft, white solid blocks. Its a staple ingredient in Japanese, Thai and Chinese cookery and, depending on how it is cooked, it can be crisp and crunchy or soft and creamy. Its subtle, neutral flavour lends itself to both sweet and savoury dishes, making it a very versatile food.

Tofu was first made in China about 2,000 years ago and was introduced into Japan in the eighth century. However, it did not arrive in the West until the 1960s when people became more interested in vegetarian food, healthy eating and experimenting with exotic and unfamiliar cuisines. Now more people than ever are eating vegetarian and/or vegan options several times a week, as plant-based eating is taking the health world by storm and theres a fundamental shift in our eating habits. The appeal of tofu has extended far beyond vegans, to encompass everyone who is interested in eating a healthier and more sustainable diet with benefits linked to animal ethics and the environment.

Tofu is a good source of protein and contains all eight essential amino acids (making it especially valuable for vegetarians) as well as the essential minerals iron, calcium, manganese, selenium, phosphorus, magnesium, copper, zinc and vitamin B1. In addition, its gluten-free, cholesterol-free and low-calorie.

Soya protein is believed to help lower the bad cholesterol LDL (low-density lipoprotein) in the body. It contains phytoestrogens, which are compounds that occur naturally in plants and are similar to the female hormone oestrogen. This makes tofu a popular food for many menopausal and older women whose bodies have stopped producing oestrogen.

Tofu is available in several different forms each having its own distinctive texture and consistency, depending on the water content. The more water it contains, the silkier and softer the tofu; the less water, the firmer it is.

SILKEN TOFU is unpressed and has a high water content and a very fine, soft and creamy texture similar to burrata cheese. You can use it as a thick cream when making desserts, cakes and soup. It can also be blended into sauces, dressings and smoothies. It does not usually need refrigeration. Just drain it before using.

SOFT TOFU absorbs the flavours of sauces and broths and is used in stews, desserts, shakes, spreads, sauces, salad dressings and scrambles. Soft tofu must be kept in the fridge.

FIRM TOFU is very versatile and often packaged soaked in liquid. It has the consistency of feta cheese and is usually pressed (see ) to extract the moisture before baking, frying or using as a filling. Store firm tofu in the fridge.

EXTRA-FIRM TOFU does not absorb marinades as well as firm tofu but it is easier to pan-fry, deep-fry and stir-fry and to achieve a crisp golden crust. Use it for griddling, grilling (broiling) and baking. Extra-firm tofu should be stored in the fridge and it usually needs pressing before using (see ).

In addition to plain tofu theres an increasing variety of ready-flavoured tofus available to buy from health stores and supermarkets.

SMOKED TOFU has a distinctive savoury flavour its usually smoked over beech wood. It is extra-firm and is often used pan-fried or eaten raw in salads, sliced in sandwiches or for topping veggie burgers.

MARINATED TOFU is usually spiced, ready to cook and requires no preparation. Marinated tofu can be firm or extra-firm.

Tofu is now widely available in most large supermarkets as well as specialist health food stores and from online retailers. If possible, always choose GM-free tofu made from 100 per cent organic soya beans with no additives.

When opened, firm and extra-firm tofu needs to be rinsed, covered with water and kept in a sealed container in the fridge. It will stay fresh for up to one week if the water is changed frequently. If kept in the original package it will freeze for up to six months.

Because tofu is a blank canvas with a rather bland and subtle flavour, seasoning, marinating and/or coating it with seeds, herbs, spices, fruit juice, aromatics, vinegar, oil and hot sauces will enhance its taste and transform it into a delicious snack or meal. Texture matters, too, especially when it is seared, griddled or fried. A really crispy golden crust complemented by a creamy interior makes all the difference.

This book will show you not only how to prepare tofu but also how to season, marinate and flavour it to get the best results. It is amazingly versatile and as well as the traditional Chinese, Japanese and Thai dishes where its the dominant ingredient, we feature tofu recipes from around the world. We feature a selection of delicious snacks, dips, dressings, homemade mayo, smoothies and sauces, plus breakfast and brunch dishes, salads, sandwiches, lunches, main meals and even a chapter devoted to desserts and baking with tofu.

All the recipes in this book are suitable for vegetarians and many are vegan-friendly, too. Vegans can easily adapt most of the dishes that feature dairy products by substituting dairy-free products, such as nut or soya milk alternatives, dairy-free yoghurt alternatives and vegan cheese-style blocks. Where honey is specified, use agave or maple syrup instead.

We know that tofu is very nutritious and good for us but how do we make it taste really good? It has such a subtle, if not bland, flavour that how its cooked makes all the difference. If youve never prepared or cooked tofu before, dont worry its very quick and easy. Just follow the basic instructions here.