Tofu, also known as soy bean curd, is the end product of the process of coagulating soymilk, skimming the curd off the top and compressing it into a solid substance. While it is possible to make tofu at home, most people opt to buy it pre-made from the supermarket.
An Asian food staple for thousands of years, tofu is gaining widespread popularity in the United States and is now widely commercially available. Look for it in the refrigerated foods section of the supermarket. Usually it is close to the cheese and produce. Asian silken varieties, which do not need to be refrigerated, are usually available in the international foods section. Tofu is a good low fat source of protein, which assists in muscle formation; calcium, which helps build strong bones; B-vitamins, which help your nervous system function; and isoflavones, which help to reduce osteoporosis and certain kinds of cancer.
What to Look for
Always check the expiration date when you are buying tofu. It is a perishable good. Also, be aware of the several different kinds of tofu, each suited for a different kind of cooking. Silken tofu has the softest texture and is most suitable for whipping into dessert recipes, creamy salad dressings or protein shakes. Soft tofu is slightly firmer but good for many of the same uses as silken tofu. Firm tofu is used for stir-frying, baking, grilling and most recipes where tofu takes the place of an animal protein such as steak, fish or chicken.
Tofu can be tricky to cook with at first. Once you get the hang of it, you will realize that this great vegetarian source of protein can be easily manipulated in the kitchen. Tofu is very absorbent and it takes on the flavor of whatever sauces and foods it is cooked with. It pairs well in stir-fries with Asian influenced sauces and vegetables, or baked with barbecue sauce and served with potatoes. Whipped and flavored, it can be a healthy substitute for a variety of things from mayonnaise to ice cream. Different methods of cooking will change its texture. If you buy water packed tofu, it is good idea to drain it and press it to achieve maximum texture, hold and flavor. Experiment and see how you like it best.
Common Pitfalls
There are many prepackaged, flavored varieties of tofu becoming more popular. Beware: these can be loaded with preservatives and salt. It is healthier to buy raw tofu and season it yourself. If you are committed to using the prepackaged, seasoned tofu, examine the ingredient list and sodium and sugar content carefully.
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