Tofu: Types And Tips by Jee Hui Poh

There are four different types of tofu. They vary by firmness, texture and nutritional value.

Extra firm tofu contains less water and maintains its shape very well, making it ideal for slicing, dicing, frying and broiling. Extra firm tofu also has the most protein and fat content. It can be frozen and thawed, then added to casseroles, lasagna or spaghetti sauce in place of beef.

Firm tofu is not as dense, though it also holds its shape for slicing, dicing and frying. Firm tofu works well in desserts and dressings and as a cheese substitute, particularly for cottage cheese, ricotta or cream cheese.

Soft tofu is much less dense – ideal for blending into dressings and sauces. It can be used to reduce the amount of egg used in a recipe and to replace sour cream or yogurt. Soft tofu also is lower in both protein and fat.

Silken tofu has a much finer consistency than other forms of tofu. Silken tofu also is available in extra firm, firm and soft. It can be used in the applications listed above.

Where to Buy Tofu

A variety of types and brands of tofu can be purchased in grocery stores across the United States. Tofu usually is found in the produce section, although some stores sell tofu in the dairy or deli sections. How to Store Tofu

Most brands of tofu are pasteurized at the processing plant and, under U.S. Food and Drug Administration regulations, must be kept cold during distribution. Aseptically packaged tofu also is available which needs no refrigeration until it is opened.

As with any perishable food, check the expiration date. Some kinds of tofu can be stored in your refrigrerator for one week if the tofu is covered with water and the water is changed daily. Water keeps the tofu from drying out or absorbing the flavor of other foods nearby. Aseptically packaged tofu must be consumed or frozen within two or three days.

Tofu also can be frozen for up to five months. Defrosted tofu has a chewy consistency and is excellent for absorbing flavors.

Tofu's Nutritional Profile

Tofu is an excellent source of high quality vegetable protein. It contains all nine amino acids that people must consume for good health.

>%20cookery&fc1=000000<1=_blank&lc1=660099&bg1=CCCCFF&f=ifr" marginwidth="0" marginheight="0" width="120" height="150" border="0" frameborder="0" style="float:left;margin:5px;"border:none;" scrolling="no">Tofu also can be a good source of calcium. One of the curdling agents that can be used to make tofu is calcium salt. Some tofu manufacturers also are starting to fortify tofu with calcium. Consumers using tofu as a calcium source should check the label.

Tofu also contains isoflavones, which may help to prevent chronic diseases such as cancer and heart disease.

Tips for Using Tofu

Tofu's soft consistency and mild taste make it perfect for anyone. It's an especially good protein source for elderly people, who may prefer foods that are easy to chew and digest. And soft tofu pureed with fruits or vegetables makes a good first protein food for infants. Toddlers can enjoy chunks of cooked tofu for snacks or meals.

Here are more tips for incorporating tofu into your meals: •Add chunks of firm tofu to soups and stews. •Mix crumbled tofu into a meatloaf for a pleasant light dish. •Mash tofu with cottage cheese and seasonings to make a sandwich spread. •Create your own tofu burgers with mashed tofu, bread crumbs, chopped onions and your favorite seasonings. •Marinate tofu slices in barbecue sauce, char them on the grill and serve on crusty Italian bread. •Add a package of taco seasoning to pan-fried, crumbled tofu, or a mixture of tofu and ground beef, for tofu tacos. •Blend dried onion soup mix into soft or silken tofu for a cholesterol-free onion dip. •Stir silken tofu into sour cream for a reduced-fat baked potato topper. •Blend tofu with melted chocolate chips and a little sweetener to make chocolate cream pie. •Replace some or all of the cream in creamed-soup recipes with silken tofu. •Make "missing egg salad" with tofu chunks, diced celery, mayonnaise and a dab of prepared mustard. •Substitute pureed silken tofu when recipes call for mayonnaise, sour cream, cream cheese, or ricotta cheese. Use it in dips and creamy salad dressings. •Prepare scrambled tofu instead of eggs. Coarsely mash firm tofu, saute in oil or margarine, and season with onions, salt, pepper and herbs.
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