Grilled Tofu
For a tasty variation on tofu, try grilling it on your barbecue. Press firm or extra-firm tofu for 30-60 minutes to remove excess moisture. Brush with a mixture of soy sauce and sesame oil and grill, basting with the same mixture until browned, about 5 minutes per side. To prevent your tofu from sticking, brush your grill generously with oil beforehand.
Differences in Tofu Consistency
In the process of making tofu, hot soy milk is blended with a coagulant to form a curd. At this stage, soft tofu is poured directly into its package. For medium to extra-firm tofu, the curd is poured into a mold, covered with cotton, pressed to form a block, cut and then packaged. The textures of each type of tofu vary greatly, and each has specific uses in recipes.
Protein Sources
Nuts are a wonderful source of protein, and they can actually lower cholesterol levels. Also, try cooking with quinoa, a quick cooking ancient grain full of especially high-quality protein.
Substituting Meat
When you replace the meat in your recipe with plant-based ingredients, you should expect the finished product to look and taste different than when it was made with meat. The difference isn?t necessarily better or worse, just different. It may take some getting used to, but with time you may prefer the new version.
Where to Find Soyfoods
The more popular soyfoods such as tofu, meat alternatives, soy sauce, soy flour and soybean oil, can be found in supermarkets. In natural and health foods stores you will find the greatest variety of soyfoods. Asian food stores carry most of those soyfoods used in East Asia. Several products, such as textured soy flour, textured soy protein concentrates, soynuts and soynut butter can be obtained through mail-order catalogs.
Silken Tofu
Silken tofu is particularly silky in texture. Like other tofu on the market, it ranges from soft to extra-firm. Silken tofu is poured directly into an aseptic box and needs no refrigeration before opening.
Add Powdered Tofu for Vegan Protein
For extra protein in your diet, add 1/2 a package of silken tofu to smoothies or stir-frys. No one will notice the difference.
Limit Your Protein
It?s best for most people to limit their protein intake to 70 grams per day. Most people who eat diets that center on meat or lots of dairy products exceed this level.
Pressed Medium Tofu
Many recipes call for pressed medium tofu. The smoothness of medium tofu is beneficial, but the water content may be too high. Therefore, tofu must be pressed before using to remove excess water and preventing the liquid from weeping and causing your dish to be soggy.
Pressing Tofu
To press tofu, and remove excess water, remove the tofu from the package and place it on a dinner plate. Place another plate of equal size over the tofu, and weight it down with 2-3 cans or other similar weight. Press the tofu for about 15-20 minutes. Discard the liquid and proceed with your recipe.
Soy Meat Alternates
Meat alternatives made from soybeans contain soy protein or tofu and other ingredients mixed together to simulate various kinds of meat. These meat alternatives are sold as frozen, canned or dried foods. Usually, they can be used the same way as the foods they replace. With so many different meat alternatives available to consumers, the nutritional value of these foods varies considerably. Generally, they are lower in fat, but read the label to be certain. Meat alternatives made from soybeans are excellent sources of protein, iron and B vitamins.
Too Much Protein
Most people in developed countries eat TOO MUCH protein (often double the recommended amount). High protein intake can lead to calcium loss and osteoporosis. It also contributes to high cholesterol, heart disease, and kidney disease.
Experiment with Substitutes
There are countless soy and vegetable-based meat substitutes on the market that will make your transition to meatless fare a piece of cake. You can buy frozen ground beef or sausage substitutes to use in tacos, sloppy joes, chili and lasagne. You can also find many varieties of veggie burgers, meatless hot dogs, vegetarian deli slices, and other meat replacements to satisfy any desire you might have for some of these "comfort foods".