Introduction
Tofu has been one of the key ingredients in South East Asian cuisines and commonly used in savory and sweet dishes. It is a product of soy milk which is prepared by boiling a grind mixture of soybeans. This is followed by coagulation of soy milk which results in curd and then pressing the curd forms the tofu cakes.
Due to its amazing quality to pair with any ingredient, and absorbing sauces, marinades, and spices, this versatile food can be used in any meal. Not only that, tofu is a perfect alternative to every kind of meat and fish.
With the promotion of vegetarian and vegan diet, tofu is widely used all around the world in every meal. Tofu is extremely healthy as it low in calories and abundant in protein, vitamins, calcium, magnesium, and iron. In traditional Chinese, tofu is considered for those who are slim, malnourished, and overweight and have high cholesterol and blood pressure and diabetes.
To master you with the cooking of tofu, in this cookbook we have gathered crazily delicious tofu recipes, from smoothies, to healthy breakfast, salads, soups, snacks, side dishes, main courses, and desserts.
Before you get started whipping up tofu dishes, lets have a look at the variety of tofu available in the market.
1. Extra soft tofu: Just like the name suggests, this type of tofu is softer compared to the other variety of tofu.
2. Soft tofu: Soft tofu is a smooth tofu which isnt drained and pressed. Therefore, this tofu contains a high content of moisture which needs to be squeezed from using in the cooking. Soft tofu is a great substitute for dairy products and thus, it is widely used in smoothies, milkshakes, and baking.
3. Firm tofu: Firm tofu is somewhat drained and pressed but still it contains moisture. Its firmness is similar to raw meat thus, it is a great substitute for meat. Eliminate moisture before using it.
4. Extra-firm tofu: In this variety of tofu, a large amount of moisture is eliminated. This tofu has the smoothness of cooked meat and its texture resembles that of cottage cheese. Use it or serve as you want, be it in cubes, strips or even in the form of noodles.
Smoothies
Tofu, Vegetable & Seeds Smoothie
This refreshing and energy boosting smoothie is packed with all the necessary nutrients and antioxidant to power you throughout the day.
Total Time: 5 minutes
Serving Size:
Ingredients:
- 1/3 cup silken tofu
- 4-ounce baby spinach leaves
- Half of a medium-sized avocado, peeled and pitted
- 1 medium-sized frozen banana
- 8 ounce frozen blueberries
- 4 ounce frozen strawberries
- 2 pitted dates
- 2-ounce walnuts
- 1 teaspoon hemp seeds
- 8 fluid ounce almond milk, unsweetened
Directions:
In a blender place all the ingredients. Pulse for 1 minute or until smooth and creamy, then pour into serving glasses and serve straight away.
Tofu Fruit Smoothie
This non-dairy and delicious smoothie is great for not only breakfast but also a powerful afternoon snack.
Total Time: 5 minutes
Serving Size:
Ingredients:
- 12.3-ounce silken tofu, drained
- 1 medium-sized fresh banana, peeled and sliced
- 8 ounce frozen mixed berries
- 1 tablespoon honey
- 4 fluid ounce grape juice
Directions:
In a blender place all the ingredients. Pulse for 1 minute or until smooth and creamy, then pour into serving glass and serve straight away.
Tofu Milkshake
Tofu milkshake is a wonderful addition to your everyday smoothies. It is incredibly creamy and super smooth without the use of any dairy item.
Total Time: 5 minutes
Serving Size:
Ingredients:
- 4-ounce soft tofu, drained
- 1 medium-sized frozen banana
- 1/2 tablespoon peanut butter
- 8 fluid ounce vanilla soy milk, unsweetened
Directions:
In a blender place all the ingredients. Pulse for 1 minute or until smooth and creamy, then pour into serving glass and serve straight away.
Strawberry, Banana & Tofu Smoothie
This smoothie recipe is a great way to keep you energized during the day. It just takes few minutes to make and can be paired with any fruit you might have at your home.
Total Time: 5 minutes
Serving Size:
Ingredients:
- 4-ounce silken tofu, drained
- 2 medium-sized fresh bananas, peeled
- 8-ounce sliced strawberries
- 1 teaspoon maple syrup
- 8 fluid ounce soy milk
- 4-ounce ice cubes
Directions:
Place tofu, bananas, and strawberries inside the blender and pulse for 1 minute or until smooth. Then gradually blend in milk until combined. Then add maple syrup and ice in the blender and pulse for another minute or until creamy. Then pour into serving glasses and serve straight away.
Green Tea & Peach Smoothie