While cooking with tofu might seem a bit intimidating at first, it’s actually a pretty simple process. Luckily, a 14-16-ounce pack of organic tofu costs an average of $2-3 at most grocery stores and farmer’s markets. With so much uncertainty around the risk GM foods, we’re all about playing it safe when it comes to soy foods. This is because the vast majority of soybeans grown in the United States are bioengineered, which essentially means they’re grown using genetically modified (GM) crops. When choosing tofu, we generally suggest going the organic route. You can also crumble it and use it like ground meat, so you have a lot of options when it comes to cooking with it. Extra-firm tofu is great for pan-frying, stir-frying and even deep-frying too. Our recipe calls for using extra-firm tofu, as it’s easy to come by and holds its shape when sliced or cubed for baking and grilling. We should also mention that firmer tofu varieties also have the highest content of protein and fat. Needless to say, extra-firm and super-firm varieties have the lowest water content and, therefore, the firmest texture. The more water that’s pressed out, the firmer the tofu gets. The somewhat spongy texture of regular tofu is due to that pressing process. With regular tofu varieties some level of pressing is generally part of processing. Any “non-silken” tofu varieties are considered “regular.” It’s also a great alternative to eggs in vegan baking recipes. Silken tofu is the wateriest of them all, often used as a dairy substitute in blended recipes like dips, puddings, dressings, sauces and smoothies. They’re all made from curdling soy milk and ultimately classified by how much water is pressed out. First Off, Which Type of Tofu?Īs we’ve already mentioned, there are many different types of tofu – silken, soft, medium, firm, extra-firm and super-firm. So now we’ll take a deep dive into what it takes to make the perfect tofu for salads. If you’re still reading, you’re probably open to the idea of eating tofu, at least we hope you are. Owing to the presence of certain phytonutrients, tofu may even lower heart disease risk. If you choose to include tofu in your diet, you can rest assured knowing that it’s a valuable source of protein, fat and other nutrients. Unless you’re allergic to soy foods, the health benefits of eating tofu, and whole soy foods in general, far outweigh any potential risks. When you taste good tofu for the first time, you’ll know it and we think you’ll love it.Īs for the notion of tofu increasing cancer risk. You’re bound to find at least one you like. From silken and firm to extra-firm and super-firm tofu comes in so many different varieties. At That Salad Lady, we want you to experience an eagerness to experiment with different foods, especially tofu. While you may share one or more of these thoughts about tofu, we encourage you to give it a try – or another try. Then there are those who avoid tofu altogether believing that soy foods cause cancer. Or, as our founder, Nina, often says, it could just be that many want tofu to taste like a meat, and it doesn’t. If you don’t like tofu, chances are you’ve had some bad experiences with it, or you just don’t like its texture and mouthfeel. A lot of people either don’t like it or just don’t know how to properly use it in a meal. Tofu doesn’t get nearly the respect it deserves. Plus, our recipe is gluten-free, keto-friendly and perfect for calorie counters. Whether you follow a vegan or vegetarian diet, or you’re a meat lover through and through, you’ll love the earthy savory taste, subtle sweetness and creamy chewiness it brings to the bowl. Just try this easy baked tofu recipe for salads and you’ll see exactly what we mean. When prepared the right way, tofu is also surprisingly flavorful. It’s a good source of heart-healthy unsaturated fats too. Besides being incredibly versatile, tofu is much cheaper than animal-based proteins. Take a look around the site and you’ll see that we often recommend it as a vegan-friendly chicken substitute, and even for increasing the protein content in our salad bowl recipes. Here at That Salad Lady, tofu is one of our favorite plant-based proteins.
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