Judy E. Buss

Tofu is a nutritious and versatile food that should not be viewed as just a meat substitute. It is a curd made from soy bean milk by a process similar to the production of cheese. Rich in protein, B vitamins, iron, and magnesium, it also contains calcium, is low in fat, sodium, and calories.  Tofu helps lower LDL cholesterol and triglycerides, assists in reducing hot flashes during post-menopause, and aids in the prevention of prostate, uterus, and breast cancers.

The soy bean originated in East Asia and is a member of the legume family of beans, peas, and lentils. Soy products, such as tofu, miso, soy sauce, milk, tamari, tempeh, and flour are a staple of Asian cuisines. They are popular in Western countries as well, particularly among vegetarians because some of these foods provide a high concentration of protein, replacing meat and fish. Soy products can be found in most supermarkets, ethnic, and health food stores. Even margarine, ice cream, yogurt, and cheese made from soy are available.

Tofu is practically flavorless and takes on the flavors of the ingredients included in the recipe. This is one of the reasons for its versatility. It does not have to be cooked, and can be added to salads, soups, stews, and sandwiches, used in kebabs, or stir-fried.

Several kinds of tofu are available: Firm and Extra Firm are solid, resembling cheese and sold cubed, crumbled, or as a brick (no, it isn’t as hard as a construction brick, ouch!). Soft is used in meatloaf, pie filling, and chili. Silken is creamy, and is incorporated in dips, salad dressings, cheese cake, and egg substitute.

Tofu is sold packed with water. Before using it, drain, rinse, and drain again. When using the firmer types it is necessary to blot the moisture first. To blot, wrap several paper towels around it, and gently press all sides. If you are not using the entire amount, refrigerate the leftover piece covered with water in an airtight container. Change the water daily and use within a week. As is the case with a number of other foods, tofu should be consumed in moderation.

Many health conscious folks who are not vegetarians opt for one or two meatless days per week, since eating too much meat is unhealthy. Let versatile tofu join your health care support crew. Try the following delicious, and easy-to-make recipe.

TOFU-VEGETABLE STIR-FRY

While frying or deep frying food is extremely unhealthy; stir-frying is a much better option because it is done briefly, with a minimum amount of oil, and lower temperatures. Before you begin to stir-fry, make sure that all the ingredient prep-work, such as cleaning the vegetables, chopping, and measuring is done. Keep the chopped garlic and bean sprouts each in a separate dish. All the other veggies can be placed in one bowl. While you are stir-frying, don’t answer the phone (even if the Prime Minister of Veggistan calls), or your smoke alarm will inform you that your veggies have burned to death!

2 servings

1 package Firm tofu brick
3 cloves garlic
2 cups bean sprouts
1/2 green bell pepper, seeded, cut into 1 inch strips
1/2 red bell pepper, seeded, cut into 1 inch strips
1 small carrot, thinly sliced
3 tablespoons olive oil (not extra virgin)
1 tablespoon ground ginger
Salt and pepper to taste
2 tablespoons soy sauce

Drain the tofu brick, and blot the excess moisture with paper towels. Place on a plate wrapped in fresh paper towels and set aside.

Finely chop the garlic and set aside on a small plate. In a colander, rinse the bean sprouts and dry with a paper towel. Set aside in a small bowl. Prepare the bell peppers and carrot, and keep them (covered) in a separate bowl from the bean sprouts and garlic.

Cut the tofu into ½-inch cubes as follows: Using a long-bladed knife, make parallel cuts, ½ -inch apart, lengthwise through the entire tofu brick, then crosswise in the same manner. Repeat the procedure horizontally. Throughout the process keep your other hand on top of the tofu to prevent it from falling apart.

Heat the oil in a large skillet over medium heat. Stir in the ginger, salt, and pepper. Add the garlic, and stir continually for 30 seconds. Stir in the soy sauce then add the tofu and mix gently for 1 – 2 minutes. Prepare a large clean plate, and with a slotted spoon, remove the tofu from the skillet and place it on the plate.

Stir-fry the vegetables, except the bean sprouts, stirring almost continually, about 10 minutes, until tender-crisp. Add the sprouts and mix gently 1 more minute. You may need to add 1 teaspoon oil if the sauce at the bottom of the pan is too dry.

Add the tofu, and stir frequently and gently for 2 minutes to heat through.

Serve as a side dish, or over a bed of cooked whole grain (such as brown rice, millet, wheat berries, or barley) as a complete protein, one-dish meal.

Tip: You can grow your own fresh bean sprouts indoors in 4 – 5 days; it’s so easy – it’s a piece of cake!