Kids' Nutrition: Cooking With Tofu
How can I incorporate tofu into my family's diet?
There are many different reasons why you might want your family to eat more tofu. Maybe you're trying to add some extra protein to your diet and improve your kids' nutrition. Perhaps you've heard of the health benefits of eating soy products, but you just don't know what to do with tofu. Or you're vegetarian or vegan and are trying to cook more creatively with one of the mainstays of your diet. Whatever the reason, there are many easy and delicious ways to introduce tofu to your family.
Tofu is incredibly versatile and works well with whatever flavors you choose. If you're nervous about tofu, try using it in ways in which it "disappears." Silken tofu, sold in aseptic shelf-stable boxes, can be pureed into smoothies, desserts and sauces. If you're making a tofu "mayonnaise"—a simple matter of pureeing tofu with lemon and seasoning—include some jarred mayonnaise or some olive oil in the mix. It will taste almost exactly like mayonnaise. The same is true when making a yogurt sauce with tofu—including some yogurt will make it more true to the flavor of yogurt.
If you've had tofu before but can't get beyond it being just a plain white block, you'll be surprised at the possibilities. Tofu can be seared, grilled, braised, crusted with oregano and sauteed—the sky's the limit.
Of course, Asian flavors work beautifully with tofu. Try adding it in a stir-fry or curry alongside seafood, meat or vegetables. I love a simple steamed tofu drizzled with a fine soy sauce and topped with chopped cilantro.
Here is a recipe for you to get started; for more ideas, look for my book, This Can't Be Tofu! Let your adventure with tofu begin!
Mark's Tofu Shake
Chef Mark Mattern of Disney World shared this recipe with me.
In a food process or blender, puree the tofu and fruit until smooth, gradually adding the milk to loosen the mixture. Add the honey and ice and continue to blend until smooth.
Tofu is incredibly versatile and works well with whatever flavors you choose. If you're nervous about tofu, try using it in ways in which it "disappears." Silken tofu, sold in aseptic shelf-stable boxes, can be pureed into smoothies, desserts and sauces. If you're making a tofu "mayonnaise"—a simple matter of pureeing tofu with lemon and seasoning—include some jarred mayonnaise or some olive oil in the mix. It will taste almost exactly like mayonnaise. The same is true when making a yogurt sauce with tofu—including some yogurt will make it more true to the flavor of yogurt.
If you've had tofu before but can't get beyond it being just a plain white block, you'll be surprised at the possibilities. Tofu can be seared, grilled, braised, crusted with oregano and sauteed—the sky's the limit.
Of course, Asian flavors work beautifully with tofu. Try adding it in a stir-fry or curry alongside seafood, meat or vegetables. I love a simple steamed tofu drizzled with a fine soy sauce and topped with chopped cilantro.
Here is a recipe for you to get started; for more ideas, look for my book, This Can't Be Tofu! Let your adventure with tofu begin!
Mark's Tofu Shake
Chef Mark Mattern of Disney World shared this recipe with me.
- 1/2 box silken tofu (soft or firm)
- 1 cup sliced strawberries
- 2 medium bananas
- 1 cup milk (or soy milk)
- 1 tsp honey or maple syrup
- 1/2 cup ice cubes
In a food process or blender, puree the tofu and fruit until smooth, gradually adding the milk to loosen the mixture. Add the honey and ice and continue to blend until smooth.
Answered by
Chef Deborah Madison
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