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Thread: High-Protein, Low-Fat Tofu!

  1. #1
    Yekhefah
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    Thumbs up High-Protein, Low-Fat Tofu!

    With so many of us trying to eat healthfully, now is the time for a tofu thread. A lot of people are intimidated by tofu, but it's easy to use and so versatile once you experiment with it for a bit. Share your favorite tofu recipes here, ask questions, pick up tips. I am NOT the resident SW tofu expert - I'll let her chime in if she wants - but I do eat and cook a hell of a lot of tofu.

    My favorite way to prepare it is to freeze it first (out of the package, in a plastic baggie or wrapped in foil) and then let it thaw, and then drain as much water out of it as I can. At this point I can either cut it into strips/cubes, or crumble it. It has a chewy, meaty consistency and it's spongy so it soaks up tons of flavor from whatever sauce I'm using. This is good in stir-fries, pasta sauce, basically anywhere you'd use cubed or crumbled meat!

    Chime in, how do you like your tofu or what do you want to try?

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    Default Re: High-Protein, Low-Fat Tofu!

    How do you drain yours? Mine is always soggy and gross and doesn't get much flavor.
    you live like an ivy vine
    you can only survive by clinging onto trees
    that's your flaw
    put down some roots so you can stand on your own
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    Member Synesthetic's Avatar
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    Default Re: High-Protein, Low-Fat Tofu!

    I eat tofu like it's goin' out of style. I love the freezing technique, but if you don't have time for that (or forget to do it in advance) you can also press it between clean towels. Just put something heavy on top (some books, a pan, your cat) and wait about half an hour. The texture isn't quite as chewy and dense as when frozen, but it still browns up beautifully.

    Baked tofu is awesome-- take your fancy pressed or frozen tofu, marinate it in whatever strikes your fancy (most of the time I use a simple asian marinade with tamari, ginger, garlic, hot peppers, some olive oil, and a little rice wine) and then bake it long and low (say, an hour at about 350). Put in sammiches, or simply shove into mouth. Yum!

  4. #4
    Yekhefah
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    Default Re: High-Protein, Low-Fat Tofu!

    Freezing and then thawing pulls a TON of water out of it. Synesthetic's press method works too, but it works even better if you put it on an angle. I like to wrap it in a couple paper towels and stand my cutting board in the sink so it's on a diagonal, put the tofu on that, and then cover it with a heavy plate. If I push down on it a bit, it doesn't take half an hour, just a minute or two. And if you're going to crumble it anyway, just squeeze the water out with your hands.

    BTW, Synesthetic, do you have synesthesia? I do too.

  5. #5
    Yekhefah
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    Default Re: High-Protein, Low-Fat Tofu!

    BTW, since so many are asking for tips and recipes, let me whore out this cookbook yet again:



    It's probably lame and embarrassing to promote it so much, but I've recommended it to everyone I know and it's my new favorite cookbook. Every recipe in it is delicious, and there's a highly informative little primer at the beginning that teaches you nearly everything you need to know to start cooking tofu. Other people should be whoring this cookbook around, but since they're not, I will!

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    Member Synesthetic's Avatar
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    Default Re: High-Protein, Low-Fat Tofu!

    Quote Originally Posted by Yekhefah View Post

    BTW, Synesthetic, do you have synesthesia? I do too.
    That song smells like chives! I don't have it, but I'm oddly fascinated by it.

    Your tofu book plug is a good one; I love those recipes. I also hear that this one is good for people who aren't that familiar with the joys of the fermented bean.

  7. #7
    Yekhefah
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    Default Re: High-Protein, Low-Fat Tofu!

    That is indeed a good cookbook! I don't own it, but I've seen it before and I probably should buy it. I have a tendency to hang around Borders reading cookbooks when I've nothing better to do.

    Synesthesia is indeed a fascinating oddity. I didn't realize I was weird until I was about 15 and I began to figure out that most other people couldn't see voices.

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    Member Synesthetic's Avatar
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    Default Re: High-Protein, Low-Fat Tofu!

    Quote Originally Posted by Yekhefah View Post
    That is indeed a good cookbook! I don't own it, but I've seen it before and I probably should buy it. I have a tendency to hang around Borders reading cookbooks when I've nothing better to do.
    I see nothing wrong with that hobby.

    And you're not weird. It's like your special super hero power.

    /end threadjack

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    God/dess ahmeerah's Avatar
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    Default Re: High-Protein, Low-Fat Tofu!

    Quote Originally Posted by Synesthetic View Post
    That song smells like chives! I don't have it, but I'm oddly fascinated by it.

    Your tofu book plug is a good one; I love those recipes. I also hear that this one is good for people who aren't that familiar with the joys of the fermented bean.
    Gosh I'm annoying myself by correcting someone but - Tofu's not fermented. Tempeh and miso are fermented soy. Tempeh rocks. It has a firm texture.

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    Member Synesthetic's Avatar
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    Default Re: High-Protein, Low-Fat Tofu!

    Quote Originally Posted by ahmeerah View Post
    Gosh I'm annoying myself by correcting someone but - Tofu's not fermented. Tempeh and miso are fermented soy. Tempeh rocks. It has a firm texture.
    There's nothing annoying about it! I do that kind of thing all the time and I would much rather be corrected than wrong!

    I misspoke-- I should have referred to it as 'coagulated' or something since it is made with enzymes and curd. I was thinking of it like I think of cheese. My brain is wonky.

    Oh I forgot about tempeh! Shame on me! It is delicious, though probably that sort of sharp tang would take getting used to for someone who hasn't eaten a lot of soy products.

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    Featured Member cottoncandy's Avatar
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    Default Re: High-Protein, Low-Fat Tofu!

    I'm eating already prepared Tofettes by Creative Chef right now from the refrigerator in the health food store. It has Brazilian seasoning and isn't soggy. It's good and also comes in Jerk seasoning. I put them in a salad for protein.
    Sorry the only tofu recipe I know how to make is Ma Pa Tofu which uses ground pork. It's a Chinese recipe that my boyfriend loves. I don't really eat it because it's a little oily for me.

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    Default Re: High-Protein, Low-Fat Tofu!

    Thank you for starting this thread, I was just about to do a search. What's not to love about tofu?

    Does anyone know why one must change the water daily? I do it, I just never understood why.
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  13. #13
    Yekhefah
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    Default Re: High-Protein, Low-Fat Tofu!

    ^^^ I don't. I just leave it in the package until I'm ready to eat it. If I don't cook the whole thing at once I just put the leftover raw tofu in a baggie and put it back in the fridge, no water added, and I've never had a problem with that.

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    Default Re: High-Protein, Low-Fat Tofu!

    thanks for starting the thread, Yek, and for posting the link! I'm already learning so much and can't wait to freeze, thaw, drain, and crumble the block of tofu I just purchased.

    Question though: Is there any validity to the "hype" that too much tofu (or soy products) can be detrimental to one's health? What would constitute "too much?" Anyone know?


  15. #15
    Yekhefah
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    Default Re: High-Protein, Low-Fat Tofu!

    I think too much of anything is negative, but I think it's hard to consume too much of something healthy. Make sure you're getting tofu made from non-GMO soy (it will say on the packaging). I eat tofu at least three or four times a week, and sometimes every day for a week or more. I haven't dropped dead yet.

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    God/dess RoseWhite's Avatar
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    Default Re: High-Protein, Low-Fat Tofu!

    Quote Originally Posted by Yekhefah View Post
    BTW, since so many are asking for tips and recipes, let me whore out this cookbook yet again:

    101 Things To Do With Tofu

    It's probably lame and embarrassing to promote it so much, but I've recommended it to everyone I know and it's my new favorite cookbook. Every recipe in it is delicious, and there's a highly informative little primer at the beginning that teaches you nearly everything you need to know to start cooking tofu. Other people should be whoring this cookbook around, but since they're not, I will!
    Well, I for one would like to THANK YOU for this here thread!

    That primer at the beginning does indeed answer a lot of people's initial question. So many people hear all about how great tofu is for you, how healthy, and especially how versatile it is - and then they take it some . . . and have no idea where to start. If anything, maybe they'll throw it in stir-fry, but that in itself gets old.

    TM, my usual method of draining and pressing is to fist pour out the excess water of course, and then wrap the block in a clean dishtowel or two. Then I set something big & heavy on top of it - a dictionary, phone book, or even a large bottle or can, and set it aside for at least 10-15 minutes or so; longer is fine. It's not an exact science, but I generally do that first, go about the rest of my prep, and then by the time I'm done chopping & measuring, it's done! You can also, if you're in a hurry, simply press it in between 2 small plates, holding it like a sandwich over the sink. It won't get rid of as much water, but it's fine in a jif.
    "Before I conceived you, I wanted you. Before you were born, I loved you. Before you were here an hour, I would die for you. This is the miracle of life." -- Maureen Hawkins

    "I just can't get over how much babies cry. I really had no idea what I was getting into. To tell you the truth, I thought it would be more like getting a cat." -- Anne Lamott

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    Default Re: High-Protein, Low-Fat Tofu!

    Quote Originally Posted by Synesthetic View Post
    That song smells like chives!


    You were right when you corrected the bit on fermented vs. coagulated, and your cheese curd analogy is right on. Tofu is to soy milk as cottage cheese is to cow's milk. Soy beans ---> Soy milk + coagulant ---> Tofu!

    I also love the freezing method, and it's especially nice to know that you can do that when you have a block o' fu in your fridge that you haven't been able to use in a timely manner - you can throw it in the freezer before it goes bad. I DO think, though, that frozen tofu works best in recipes where you're crumbling the tofu like ground beef. Sometimes in a recipe where I want it cubed, the spongy texture of frozen fu doesn't work quite as well. Just my personal taste.

    Finally, anyone out there who wants to dazzle their friends who THINK they hate tofu, might I recommend the Chocolate Cheesefake from that "101 Things to do With Tofu" book. Don't tell them in advance, just wait until they're gorging. Then drop it on 'em. Lots of those recipes are fun in that secret taste test way. (Mmm, the Tomato Onion Chowder too!)
    "Before I conceived you, I wanted you. Before you were born, I loved you. Before you were here an hour, I would die for you. This is the miracle of life." -- Maureen Hawkins

    "I just can't get over how much babies cry. I really had no idea what I was getting into. To tell you the truth, I thought it would be more like getting a cat." -- Anne Lamott

  18. #18
    Yekhefah
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    Default Re: High-Protein, Low-Fat Tofu!

    ^^^ I REALLY need to get a springform pan so I can try that one.

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    Member Synesthetic's Avatar
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    Default Re: High-Protein, Low-Fat Tofu!

    Quote Originally Posted by Samba View Post
    Does anyone know why one must change the water daily? I do it, I just never understood why.
    I'm not sure why this happens (where's a food scientist when you need one?) but the water becomes cloudy and the texture of the tofu itself becomes really slimy.

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    Default Re: High-Protein, Low-Fat Tofu!

    Quote Originally Posted by Synesthetic View Post
    I'm not sure why this happens (where's a food scientist when you need one?) but the water becomes cloudy and the texture of the tofu itself becomes really slimy.
    That was my understanding of it too. Of course, I GENERALLY either use all the tofu in the box OR I throw the leftover in the freezer, so I honestly rarely have to even think about it.
    "Before I conceived you, I wanted you. Before you were born, I loved you. Before you were here an hour, I would die for you. This is the miracle of life." -- Maureen Hawkins

    "I just can't get over how much babies cry. I really had no idea what I was getting into. To tell you the truth, I thought it would be more like getting a cat." -- Anne Lamott

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    Featured Member AznExtasy's Avatar
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    Default Re: High-Protein, Low-Fat Tofu!

    Did you know that you can use old tofu water to water your plants? My parents used to do that.

    You can also used firm tofu, cubed, with your favorite veggies to make an easy stir fry. Or crumble thawed frozen tofu and use as ground beef substitute in meatloaf, lasagna, etc.. It doesn't take very long to cook before it's done. You can also make a yummy shake with soft tofu, fruit, and juice or yogurt. There also is such a thing as fermented tofu, but I'm pretty sure nobody here would like it.

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    Default Re: High-Protein, Low-Fat Tofu!

    Quote Originally Posted by LoveSexMoney View Post
    Question though: Is there any validity to the "hype" that too much tofu (or soy products) can be detrimental to one's health? What would constitute "too much?" Anyone know?
    To add to what Yekhefah said above, I think a lot of the negative effects are really more associated with highly processed forms of soy, as in when it's used in prepackaged foods as a filler, or in those power bars & shakes that are filled with chemicals. Next to edamame, tofu's about as unprocessed as you can get.

    But again, I also agree that too much of ANYTHING can be too much. Our society tends to think, Well, if a moderate amount of _____ is good, then TONS of _____ every day must be GREAT!!! I know I can be guilty of thinking that way myself from time to time.

    As for specific amounts, I actually think tofu served 3-4 times a week, as Yek suggests, is an ideal amount to reap the many benefits of soy without going overboard at all.
    "Before I conceived you, I wanted you. Before you were born, I loved you. Before you were here an hour, I would die for you. This is the miracle of life." -- Maureen Hawkins

    "I just can't get over how much babies cry. I really had no idea what I was getting into. To tell you the truth, I thought it would be more like getting a cat." -- Anne Lamott

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    Default Re: High-Protein, Low-Fat Tofu!

    Quote Originally Posted by AznExtasy View Post
    Did you know that you can use old tofu water to water your plants? My parents used to do that.
    What a capital idea! I wonder what else you could do with it? I wonder if it's be good for cats? Well, cats can be picky. I bet a dog would drink it! I'm gonna find out if it's good for them!
    "Before I conceived you, I wanted you. Before you were born, I loved you. Before you were here an hour, I would die for you. This is the miracle of life." -- Maureen Hawkins

    "I just can't get over how much babies cry. I really had no idea what I was getting into. To tell you the truth, I thought it would be more like getting a cat." -- Anne Lamott

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    Default Re: High-Protein, Low-Fat Tofu!

    On more fun little tidbit & I'll shut my yap for the night:

    Make Your Own Tofu!
    The video's only about 3 minutes long. And EASY!
    "Before I conceived you, I wanted you. Before you were born, I loved you. Before you were here an hour, I would die for you. This is the miracle of life." -- Maureen Hawkins

    "I just can't get over how much babies cry. I really had no idea what I was getting into. To tell you the truth, I thought it would be more like getting a cat." -- Anne Lamott

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    Default Re: High-Protein, Low-Fat Tofu!

    LOVE LOVE tofu!!!

    Cuties (those tofu ice cream sandwiches.. yummy!!)

    I use the fried tofu (okay okay, not as healthy as unfried tofu..) you can also use the baked kind or even the regular. I don't drain it. I cut it into strips, and marinate for about an hour. I use soy sauce, vinegar, chili sauce, salt and pepper. You can also use oyster sauce. I cut up string beans and stir fry all together.


    I also use tofu in my tacos. I take the small corn tortillas, some of that meatless taco style meat (found at Whole Foods, where I do all of my shopping) and add some additional tofu. That meatless taco meat, I swear, tastes just like real meat! I warm up the tortillas, then stuff some of the mixture into it and fold it over like a taco would look like. Then I toothpick them together at the tops, so it doesn't fall out, and fry them with oil. Not the healthiest way to eat tofu, again.. but good for 'tofu beginners' lol. Man, I love tofu.

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