The ultimate roundup of unique uses for the soy-food staple, tofu! Ingenious ways to use the plant-based protein that go beyond traditional stir-frys or meat substitutions.
It’s April, so you know what that means! It’s NATIONAL SOY FOODS MONTH!
Y’all know I love my soy foods. Edamame, tempeh, and of course my favorite, House Foods tofu! It’s just so versatile, high in plant-based protein, and has perfect texture. Last year, we celebrated this awesome food month by debunking some soy ‘myths’.
Sometimes soy gets a bad rap in the health world. There’s a lot of misinformation about how it affects the body, when the truth is, it’s very nutritious! Not only is it good for you, but it also has so many different uses….especially House Foods tofu.
Today, I am sharing 10 Tofu Hacks You NEED to Try. That’s right. Ten unique ways to use tofu for something out of the ordinary…something unique! Tofu is much more than just soy-bean curd; it’s a myriad of possibilities in the kitchen.
Put it in a pie
As I did with my Low-Fat Vegan Chocolate Pudding Pie Tart, soft varieties of tofu make for a great pie filling! When blended up in a food processor with other ingredients, you get a creamy, dreamy, mousse like substance that takes on the flavor of whatever you’ve paired it with. Perfect for creating a healthy, low-cal, high protein cream pie!
Going vegan but think you’ll miss eggs? Never fear! Tofu is the perfect alternative to eggs in your breakfast scramble. Crumble it up and fry in a pan with your favorite veggies (maybe some nutritional yeast?) and you’ll have a hearty protein rich meal that satisfies any egg craving. See this recipe for an example.
Dunk it as a dip
As with the pie filling, blending tofu with savory ingredients can yield a creamy dip! Think ranch, caesar, or a cream-cheese based dip, but much lighter and healthier! I regularly make two different dips with tofu…Thai Basil Peanut Dip and Low-Fat Vegan Caesar Dressing Dip.
Puree it into pudding
My low-fat Vegan Chocolate Pudding proves that tofu can work as a dessert just as well as it can in a savory flavor profile. Only 3 simply ingredients are needed to whip up a childhood classic with my recipe. Get ready to enter luxuriously smooth, chocolate heaven!
Bake it into bars
Substitute tofu for eggs, yogurt, oil, or even BUTTER in some baked goods! It adds the moistness that those ingredients bring to a baked good except with a much lower calorie content and, of course, added protein. Your baked goods will be just as tasty and enjoyable but much healthier and less rich. See this recipe for an example.
Serve it as a sauce
There’s nothing like a creamy sauce, am I right?! Well similarly to pudding and filling, sauces can be made with tofu right in the food processor. Try my 3 Ingredient Low-Fat Vegan Alfredo Sauce to discover how creamy sauces do not need dairy to be delicious.
Blend it in a smoothie
Forget protein powder! Tofu adds thickness, creaminess, AND protein to a smoothie when blended with your other mix-ins. No to mention you can’t taste it at all. Who needs icky tasting, chalky textured protein powder when you can have a smooth, creamy smoothie made with tofu? See this recipe for an example.
Crumble it into chili
Tofu makes an EXCELLENT meat replacement in chili or soup! It’s easily crumbled into a meaty texture and takes far less time to cook than meat does. Not need to worry about undercooking it either. Add a block to your next crock pot of chili and you’ll see how it nicely takes on the flavor of the other ingredients you’ve added. See this recipe for an example.
Make NO-chicken nuggets
Tofu comes in again for a win in the meat substitution game! Consider pressing firm tofu to remove the water, coating with your favorite crumb topping, and baking in the oven on a high temperature. Easy enough, right? And the result will be delicious chicken nugget-like bites that are totally meat-free. Vegan chicken nugget lovers can rejoice! See this recipe for an example.
Sprinkle it like cheese
As I’ve said many times above, tofu takes on the flavor of whatever you cook with or marinade it in. This makes it perfect for taking on the taste of your favorite cheeses! It’s crumbly texture is most similar to that of feta cheese, so with a little marinading magic, you can use tofu as a high protein, low-fat alternative. See this recipe for an example.
At this point, you’re starting to think…”is there anything tofu CAN’T be substituted for?” Well I am here to tell you the list is pretty small. Tofu is the ULTIMATE healthy food substitution you can make in your day-to-day life. It works in sweet, savory, and every sort of recipe in between. I think once you try a few of these ideas yourself you’ll fall in love with cooking (or baking) with tofu just as much as I have. Let me know if you give any of these suggestions a go!
Did you know it was National Soy Month?
What’s your favorite soy food?
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