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Versatile tofu can be good for you
Posted by: tofumaniac on Apr 26, 2007 - 07:12 PM
tofu-healthy
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[excerpt] Tofu's rep as a health food is well-deserved. The rubbery white slabs of soy are rich in protein and low in the things most of us should cut back on: sodium, animal protein, saturated fat, trans fat and cholesterol. Use tofu in entrees instead of meat or cheese and you'll improve the nutritional profile of any meal.
As long as I've been eating tofu, though (more than 35 years), I've seldom eaten it as a main course at home. Instead, I like to use tofu in ways that make it more of a hidden ingredient. Here's how:
* As an egg substitute. Replace hardboiled eggs with chopped firm or extra firm tofu to make egg salad sandwich filling. (You can also replace regular mayonnaise with soy mayonnaise, available in most supermarkets and natural foods stores.) Chopped tofu also replaces egg on spinach salads, and it's good in broth-based soups, too. And here's a surprise: One quarter cup of any kind of tofu, blended with the liquid ingredients, can replace one whole egg in many recipes.
* As a cheese substitute. Crumble firm tofu and mix it with low-fat ricotta and mozzarella cheese in recipes for lasagna and other Italian dishes such as manicotti and stuffed shells.
* In dips, sauces, whipped toppings and cream soups. Soft tofu can be blended with liquids such as lemon or lime juice, vegetable oil and broth as well as with other soft foods such as avocado or baked garlic cloves in a wide range of recipes.
* In desserts, including cheesecake, pumpkin pie and pudding.
Read the entire article.
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