Tofu

What is tofu?
Tofu, a high protein soy product, is an ingredient in many vegetarian recipes. Also known as bean curd, tofu is mild-tasting and offers many health benefits, in fact, more than 500 scientific studies have confirmed the disease-fighting potential of soyfoods. Tofu can be found in almost any grocery store, and can be prepared in many different ways.

Varieties:
Tofu comes in two forms, silken (Japanese style) and water-packed (Chinese style). Silken tofu is sold in aseptic packages in the Asian food section of supermarkets and needs no refrigeration. It can be kept up to a year or more without spoilage. Silken tofu is often called for in dessert recipes, particularly puddings and cream pies. It comes in three varieties: soft, firm, and extra firm.

Water-packed tofu is sold in the produce section of many grocery stores. It must be refrigerated and used (or frozen) by the date on the package. Since bacteria can develop in water-packed tofu, it is often advisable to blanch the tofu in boiling water before using, especially in recipes that require minimal or no cooking. To blanch: Cut into 1-inch cubes, and place in boiling water for 5-10 minutes. Drain, and proceed to use as directed by the recipe.

Water packed tofu comes in soft, firm, and extra-firm varieties, and is also available in organic and low fat versions. Extra-firm tofu has more texture and holds up well in stir-fry recipes. Soft tofu can be used in recipes for baked goods.

Baked tofu is available at many natural food stores and well-stocked supermarkets. It has already been marinated and cooked, and is ready to use in sandwich fillings and stir-fries.

Preparing tofu:
There are many ways to prepare that tub of white stuff you've brought home from the market. For most recipes, it must first be cubed. (Place on cutting board and slice in two layers like a cake, then slice lengthwise into four or five strips, then crosswise into bite-sized cubes.) The cubed tofu can then be marinated if the recipe calls for it. (Mix 1/4 cup low-sodium soy sauce, 2 tablespoons rice vinegar or sherry, minced or powdered garlic and ginger, and 3/4 cup water for a quick marinade.)

Before adding to stir-fries, I like to saute it in a small amount of oil along with minced garlic and ginger until lightly browned. Dredging cubed tofu in corn starch before frying gives it a crustier texture.

Freezing tofu:
Freezing tofu changes its texture. It becomes chewy and more spongelike. This is especially useful when preparing chilis and stews. To freeze, slice the tofu into three or four pieces and wrap well. Freeze until solid. To use, thaw and squeeze out excess water, cut into desired shape and prepare as needed.

Soy intolerance:
Soybeans are a legume, and like many legumes, can be hard to digest. This is referred to as soy intolerance rather than allergy. A true soy allergy, on the other hand, is rare, and is usually discovered in childhood. If you suffer from soy intolerance, you may find cooking tofu avoids gastric upset, as the harmful bacteria are killed. Eventually, you may be better able to tolerate it as your digestive system begins to make the enzymes necessary for digestion. Or you may find other soy foods more tolerable.

Other soy products:
Tempeh: Fermented from whole soybeans, tempeh is an easily digested, live cultured food. It has a chewy texture and a distinctive nutty flavor and contains more protein than tofu. Tempeh may be made from different grains including rice, millet, and barley in addition to soy. Because tempeh is made from the whole bean, it is richer in flavor and nutrients than tofu. Tempeh is typically packaged in 8-oz slabs and can be found in the refrigerator or freezer section of health food stores. To prepare, cube the tempeh and steam for 20 minutes before adding to recipes. Tempeh can often be substituted for tofu in recipes that call for grilling, frying, stir-frying, etc.

Miso: This savory, fermented soybean paste has a consistency somewhat like peanut butter and may be aged for several years. A mainstay of Japanese cooking, miso is rich in enzymes and beneficial bacteria. Available in light and dark varieties, miso can be found in the refrigerated section of Asian markets and health food stores, as well as some well-stocked grocery stores. The flavor of dark miso is more intense; light miso is milder in flavor. Miso should be stored in the refrigerator, where it will keep for several months, or even years if tightly covered. Easily digested and hightly nutritious, miso adds depth of flavor to soups, sauces, marinades, dips, salad dressings and main dishes.

Edamame: Green soybean pods called edamame (pronounced ee-dah-MAH-may) are available, usually frozen, in health food stores, Asian markets, and many supermarkets. They are green or immature soybeans which are harvested at about 80% maturity. Cook them in enough water to cover in the microwave for a few minutes, or follow package directions. Discard the pod before eating the beans inside. Edamame is a favorite of children, who enjoy popping the pods open and eating the buttery beans inside.