Up tofu’s flavor factor – and get more of the nutrients your body needs – with these easy expert tips.
It doesn’t matter if you’re a vegan, vegetarian or omnivore bordering on carnivore – tofu can be a healthy addition to your diet and an easy way to cross important nutrients off your to-eat list.
After all, a quarter block of tofu, which works out to about a half a cup, contains about 10 grams of super-lean protein. Plus, many varieties (read your label!) are packed with other vital vitamins and minerals in which people are often deficient, explains registered dietitian nutritionist Sharon Palmer, author of “Plant-Powered for Life.” (Think: folate, potassium, iron and calcium.)
Tofu is also rich in isoflavones, compounds that have been linked to a reduced risk of chronic conditions such as heart disease, osteoporosis and dementia, as well as breast and prostate cancer. Some soy isoflavones may also prevent fat gain, according to one study published in Biochemical and Biophysical Research Communications.
And while a block of lone, straight-out-of-the-box tofu might not look that appetizing, if you know how to prepare it, it’s delicious. “Tofu is very bland – that’s its trademark. But that means that it can easily take on the flavors of whatever you want,” Palmer says.
Try out these 20 easy hacks, simple recipes and expert tips to start a healthy tofu habit that will keep your taste buds hooked:
1. Mix tofu into your favorite scrambled egg recipe – or use it to replace the eggs in your favorite breakfast burrito recipe.
2. Before adding any flavor to your tofu, drain and press the extra liquid out of it. That allows your tofu to better absorb the flavors from your marinades and spice rubs.
3. Use firm or extra-firm tofu for entrees in which you want a meat-like texture. Use softer or silken varieties in smoothies or any liquids.
4. Combine silken tofu, banana, orange juice, honey, strawberries and ice in a blender until smooth and creamy.
5. Love spicy foods? Whisk together sesame oil, rice vinegar and gochujang sauce – then let your tofu marinate in it for 10 minutes. Place the tofu-marinade combination in the microwave and heat for four minutes.
6. Save time in the kitchen by meal-prepping your tofu. Cube and bake several blocks in the oven at 400 degrees for about 40 minutes. Whenever you’re in need of a quick meal or snack, add cubes to salads, noodles, rice or veggies and top with a favorite dressing or sauce.
7. Add pureed silken tofu to your soups as a thickener.
8. Mix soft tofu into ground meat prior to cooking.
9. To get the most flavor into every bite, cube your tofu. You can then marinate and cook it up.
10. Not into marinades? Spice rubs soak right into the surface of tofu and can give it a savory crunch once baked, grilled or sauteed.
11. Puree silken tofu, avocado, Greek yogurt, lime juice, garlic and salt into a creamy, protein-packed dip.
12. Marinate tofu with oregano, olive oil, lemon juice, mint, garlic, salt and pepper, then bake in the oven. Stuff into pitas with lettuce, cucumber, tomato slices and red onion.
13. Use tofu in smoothie recipes in place of protein powder.
14. When grilling tofu, opt for extra-firm varieties and cut each block into four slabs (cut once vertically and once horizontally). Prevent sticking by coating each slab with olive oil or soaking in a marinade that contains some healthy fats. About 15 minutes of grilling on each side will land you with the right texture.
15. If you’re vegan, or just allergic to eggs, sub them out for 1/4 cup of silken tofu in baking recipes.
16. Blend silken tofu with lemon juice, garlic, salt and milk (dairy or alternative) to make a low-cal, high-protein mayonnaise.
17. Combine cubed tofu, coconut milk, red curry paste, peanut butter, soy sauce, maple syrup, garlic and ginger – then stir-fry with your favorite vegetables and rice.
18. Add creaminess to your favorite pudding or mousse recipes with some pureed silken tofu.
19. Use a non-stick pan when baking tofu, which has a tendency to cling to cooking surfaces.
20. Mix cornstarch into your favorite tofu marinade or spice rub before cooking to give your tofu a crunchy coating without frying.
Sources: Nasoya; registered dietitian nutritionist Sharon Palmer, author of “Plant-Powered for Life”; b.good chef Tony Rosenfeld
Written for Health.USnews.com