Kelly Donna - 101 Things to Do with Tofu

1. What is tofu? It is soybean curd. Tofu is to soy milk as cottage cheese is to cows milk. The resulting product is a nutritious and versatile food, suitable for vegans, vegetarians, and those who simply want to reap the benefits of including more soy products in their diets. Its neutral flavor adapts easily to any kind of recipe, from the most savory entrees to the sweetest desserts.

2. Basic nutritional information: Soy is an easily digestible form of protein, and is a complete protein food source (other plant sources of protein must be combined with other foods to form a complete chain of amino acids, i.e. beans and rice). The amount of protein in tofu varies according to varietythe firmer the variety, the higher the protein content. Other health benefits of soy include calcium, iron, B vitamins and naturally occurring phytoestrogens. Tofu is one of the least processed forms of soy. It has no cholesterol and is low in calories and saturated fat.

3. Tofu comes in four basic varieties: extra-firm, firm, soft, and silken (not to be confused with soft). Firm is the most commonly available and widely used. The most popular brands, and the ones that are used in these recipes, come packaged in water. Some brands come packaged in smaller, airtight cartons. There are also lite versions of each variety that are even lower in fat and calories; feel free to use them in these recipes.

4. With the exception of silken tofu, which generally comes in 16-ounce packages, make sure you account for the amount of water in each package. The total weight of a package of firm tofu in water might be 16 ounces, for example, but the net weight of the tofu itself would be 14 ounces.

5. Some types of tofu may be substituted with another. If extra-firm is not available, then firm may be used; if soft is not available, silken may be used. However, do not substitute extra-firm for other varieties.

6. Most supermarkets now carry tofu in their produce sections, while natural and specialty grocery stores may carry it in or near the dairy cases.

7. Some tofu is available already marinated, smoked or otherwise pre-seasoned; all recipes in this book are based on plain-flavored tofu, but feel free to experiment with flavored varieties!

8. Many recipes call for tofu that has been frozen and then thawed. This changes the texture of the tofu, making it chewier and easy to crumble. When frozen, the moisture in the tofu separates from the bean curd, making it easier to squeeze out excess water. The tofu becomes spongy and porous, ideal for absorbing flavors. Tofu can be frozen in its own water or drained and wrapped in plastic until ready to use. Tofu can also be cut into slabs or cubes before freezing, or it can be frozen whole.

9. For unopened containers of tofu, check the manufacturers use-by date. Once opened, leftover tofu can be refrigerated for up to a week. Just cover it in water and then change the water daily.

10. Recipes commonly call for tofu to be drained and/or pressed. To drain it, simply pour off the water. To press it, a number of techniques can be used. One method calls for wrapping the tofu in paper or cloth dish towels, then setting something heavy on top of it (like a large glass jar). Another method is to sandwich it between two plates and gently press, pouring off the water. If a recipe calls for the tofu to be crumbled, you can wrap it in clean dish towels and wring the towels out, both squeezing out the moisture and crumbling the block of tofu.

11. If using tofu in an uncooked recipe, we recommend cutting the block of tofu into 4 pieces and boiling for 5 minutes. This improves the overall taste and texture of the tofu.

12. We tried to include only items that are easily found at any supermarket. Unfamiliar spices are usually found in the international foods aisle. Tempeh and seitan are other meat substitutes: tempeh is related to tofu in that it is a fermented soy product, while seitan is formed from wheat gluten. These are usually found in the produce department, along with tofu itself.