If you or your family is wary of new foods, begin with something that looks and tastes familiar. I am always an advocate of the surprise attack when it comes to kids; let them try it before you tell them there's tofu in it. A sweet dessert made with tofu is unlikely to be rejected by anyone in your family. Introducing children at a young age to soy products will give them time to integrate them into their diet. These foods will become familiar and your kids will be healthier eaters.
Another vegetarian mom also pointed out to me recently that small squares of tofu make a great soft and chewy food for toddlers learning to self-feed. Not only is it quite versatile and palatable, tofu is packed with the nutrition that little ones need to grow!
There are a few easy ways to get the most out of your tofu. Always cook tofu over low heat. Do not overcook. Tofu contains a great amount of water and overcooking causes it to become dry and tough. Try substituting pureed tofu for part of the mayonnaise, sour cream, cream cheese, or ricotta cheese required in salad dressings, dips and spreads. Here is an easy Tofu Pate that is a great alternative for fat-laden sour cream or mayonnaise dips. You can even create your own tofu mayonnaise for use on sandwiches.
A great way to get to know tofu is to eat it plain. Some companies produce flavored tofu that can be eaten as a dessert without any topping or cooking. It has the consistency of yogurt and a sweet or nutty flavor. Serve it as a breakfast dish topped with fresh fruit or add it to this delectable SilkenTofu Cheesecake (see page 9) recipe for a real treat.
If you are planning to substitute tofu for another ingredient in a recipe, here is a helpful conversion table of soy foods:
- 1 cup milk = 1 cup fortified soy milk
- 1 cup fruit yogurt = 1 cup soft silken tofu + fruit of your choice, blended
- 1 egg = 1 tablespoon soy flour + 1 tablespoon water
- 1 egg = 1 - 2" square of tofu
- Soy milk = 1 cup full fat soy flour + 3 cups water
- 1 cup ricotta cheese = 1 cup firm tofu, mashed
- 2 tablespoons flour = 1 tablespoon soy flour
- Replace 1/4 of the flour in self-rising baked goods with soy flour
I have attempted to convey a basic understanding of tofu and other soy foods. The following links offer more in-depth information and more extensive recipe lists relating to tofu and soy.
-Tara works from home while raising her young son and going to school. She enjoys quilting and gardening and is the editor of The Vegetarian Woman at www Suite101.com where she has published many articles on vegetarianism and cooking.
