FOOD FOR THOUGHT

What is tofu and what do we do with it? It’s soybean curd and it was first made in China over two thousand years ago. Because it’s such a versatile and nutritious food, we still cook with tofu today.

Tofu is made by soaking soybeans overnight, mashing them, pressure-cooking them, and filtering them, and then adding a coagulant agent which causes the beans to curd and separate. The curd rises to the top of the cooking pot, and is then removed and pressed into cakes. The packaged cakes are sold in most grocery stores.

Tofu is available in firmnesses ranging from silken, to soft, to firm, to extra firm. The softer or silken form is used mostly for puddings, dressings, smoothies, and sauces. Firm and extra firm are used more for cutting up and slicing as part of a main course.

Packed with nutrition, tofu is cholesterol-free and low in saturated fats. It is an excellent source of protein, calcium, choline, and phyto-estrogens, and contains essential B vitamins. Tofu has proven to be very effective in building strong bones and teeth, improving memory, and relieving symptoms of PMS and menopause. In fact, it can even be used as a cooling topical remedy for soothing minor burns and abrasions, and reducing fever and inflammations!  Wow – what a food!

Marinated Tofu with Peanut Sauce

1 lb. extra firm tofu, cut into 1″ cubes
2 tbsp. tamari
2–3 tsp. brown rice syrup
1/4 cup toasted sesame oil
2 tsp. prepared mustard
2 tbsp. freshly grated ginger
3–4 cloves garlic, minced
1 cup water

Spicy Peanut Sauce

2 tsp. toasted sesame oil
1 tbsp. grated onion
1 clove garlic, minced
2 tsp. chili powder
1/2 cup natural peanut butter
1 tbsp. tamari
1 tbsp. brown rice syrup
juice of 1 lemon

To make marinated tofu, mix all ingredients except tofu and pour into small saucepan. Bring to boil, reduce heat, and simmer uncovered for about 10 mins. Place tofu cubes into shallow dish. Spoon hot marinade over top, covering completely. Marinate for at least an hour.

To prepare peanut sauce, heat oil in small pan. Add onion, garlic, and chili powder and cook, stirring over medium heat for 2–3 mins. Add peanut butter, tamari, and rice syrup. Stir well and simmer over low heat for about 5 mins. Remove from heat, stir in lemon juice and enough water to make the sauce as thick or thin as you choose. With slotted spoon, remove tofu from marinade and mix in sauce. Add cooked vegetables such as carrots, onions, broccoli, or mushrooms to add flavor to this tasty dish.

Creamy Tofu Dressing

4 oz. silken tofu
1/2 small onion, minced
2 tbsp. tahini
2 tsp. balsamic vinegar
dash tamari
juice of 1 orange

Place all ingredients in food processor or blender. Puree until smooth. If too thick, add a bit of water.

 

Tofu “Whipped Cream”

8 oz. silken tofu
1/2 cup brown rice syrup or maple syrup
1 tbsp. safflower oil
1 tsp. vanilla
pinch sea salt

Combine all ingredients in food processor or blender and blend until smooth.  Use “whipped cream” to top off your favorite dessert.

By Nancy Crosby, Summer 2004

Nancy Crosby’s passion for cooking has led her to explore healthful styles and techniques including vegetarianism and macrobiotics. Her current cooking is based on 30 years of personal experience and combines foods in such a way as to achieve a balance of health and well being for her body and life. Nancy lives in the woods of Brewster where she offers private and group cooking lessons.