The pale bland appearance of tofu makes many people turn up their noses, but tofu can make a big impact on your diet. This protein-packed food can take on any seasoning, and the variety of textures available makes tofu able to stand up to any method of cooking. If you and your doctor determine you need to focus on lean proteins in your diet, following a diet rich in tofu may prove beneficial. Knowing some of the ways you can use tofu will help you plan.
Meal
You can make tofu a main component of your meal. Firm tofu holds up to grilling, and you can marinate tofu slices in soy, teriyaki or your own blend. Once you’re ready to grill, place the tofu “steaks” on the barbeque and wait for them to char slightly. Tofu does not need to cook to a certain doneness, so look for the charred color you prefer. Another option is to cube tofu and add it to stir fries, soups or other meals where you would otherwise add chunks or slices of meat. If you use soft tofu, crumble the tofu in a nonstick pan. You can season the tofu with salt, pepper and other spices, adding in spinach, mushrooms or other vegetables to create a tofu scramble similar to scrambled eggs.
Sauce
Soft tofu also makes a good base for sauces. You can blend tofu with milk, garlic, onion and your favorite seasonings to create a close rendition of an alfredo sauce. Simply pour the sauce over your favorite cooked pasta and you have a high-protein meal that you can pair with a salad. In an easy adaption, blend basil, pine nuts and sun-dried tomatoes to your tofu sauce for a creative pesto sauce high in protein and lower in fat than traditional pesto.
Dessert
Choose silken or soft tofu and blend with fresh strawberries or other fruit, along with milk. Then chill the mixture for a light, fresh mousse. You may also consider using tofu as the base for cheesecakes and puddings.
Considerations
The versatility of tofu makes this an easy food to use for any dietary plan, but particularly if you want to eliminate animal-based foods from your diet. Since tofu stems from soybeans, if you have an allergy to soy products, your doctor will not recommend a tofu-based diet plan. Instead, you and your doctor should determine other healthful options.
