All About Tofu, Soyfoods, and Health

Back in the 1970's when someone mentioned tofu, that person was known as part of the "hippie culture." Long hair, beads, wire rim glasses, counterculture college students..you get my drift.

Now that we're in year 2000, thre is much tadoo about the health benefits of soy foods and it seems everywhere you turn you are either reading about it, hearing about it, or seeing it.

Personally, I secretly chuckle to myself when someone says "what is that white block and how do you use it?" Or, more recently, I have heard "It's kind of scary to know you have to change the water in that thing daily!" So, to set the record straight, I though this article would serve tofu the justice it deserves and help others learn about it.

The health benefits of soy are well known. It has been touted as helping breast cancer survivors, helping the cardiovascular system, supplying phytoestrogens (a plant based form of estrogen) - thereby helping menopausal age women, and lowering blood pressure. In addition, properties of soy proteins include it being antifungal, antiviral, antibacterial, anti-inflammatory, and antioxidant. WOW!! All that from one food source? Yes. And what is even nicer is the fact that soy can be eaten an enjoyed in many varied forms.

Some forms of soy foods include tempeh (fermented soybeans), miso (soybean paste), soybeans (fresh & dried), soymilk, and - the subject of this article - tofu.

Tofu is a soybean curd found in the refrigerator section of your supermarket. Or, if you are in a 'natural foods' market, you will sometimes find the white blocks in a large vat filled with water.

You can make your own and save mucho bucks, but it is time consuming. However, the freshness and taste is incomparable to storebought (as with any food product). 'The Book of Tofu' provides wonderful insight into tofu preparation and its history. Plus, there are many unique and tasty recipes in this book.

Besides being nutritionally sound, tofu is a boost to the pocketbook. One pound of tofu averages $1.50, compared to other protein forms such as animal meat which can range in prices upward of $4 per pound. There is less fat, less chewing, less digestive tract stress, and less handling of dead flesh when one chooses tofu as their main protein source. If one does not want to toally remove animal flesh from their diet, tofu is an excellent food extender.

As a food extender, tofu can be added to cheese products, egg products, and meat products. For instance, in lasagna - replace the ricotta cheese with crumbled tofu for a dish with less dairy and fat in it. In addition, enjoy a wonderful eggless egg salad by substituting tofu for eggs.

Tofu's versatility is truly awe-inspiring. It can be used in sweet dishes, main dishes, soups, sauces, and creams, to name a few. It absorbs the taste of whatever you cook/mix it with. This makes for a wonderfully easy way to increase your protein and calcium content.

Puree some up with herbs for a salad dressing. Or, whip some up with fruit for a high protein fruit smoothie. Make a baked potato topping by blending some with chives, lemon juice, garlic, and parmesan cheese. Use this in place of sour cream.

For a low fat dessert, puree some with fruit for a pudding or cream pie filling. Mixed with pumpkin and sweetener, it makes for a wonderful pumpkin pie by replacing both the eggs and dairy.

If you do not want to puree it, simply crumble it up into a parfait glass while mixing it with some apple juice. Layer this mixture with blueberries and strawberries for a dish known as "Patriot Parfait".

Tofu can be used in main dishes by slicing, marinating, parbroiling, cubing, and crumbling. It can make wonderful enchiladas, pizza topping, broiled teriyaki slices, mixo soup (a meal in a bowl), and the list goes on and on.

After recently being approached with a challenge of "masking tofu so that family members would not known they were eating it (preconceived notions are something else!), the following recipe was developed by me. Tofu is used in its pureed form, very quick and easy. Serve it, then sit back and enjoy the "oohs and aahs".

TROPICAL MOUSSE (serves 4-5)
1 block tofu, crumbled
1 large mango, peeled and sliced
3 tablespoons apple juice concentrate, frozen
2 tablespoons pineapple juice concentrate, frozen
3 tablespoons coconut
mandarin oranges, if desired
coconut for garnishment

Put the mango into a food processor/blender and puree until smooth. Crumble tofu into the mango mixture. Add remaining ingredients. Puree mixture until smooth. Adjust juice amounts to your liking, depending on taste and thickness desired. Serve cup portions in bowl. Top with mandarin oranges, if desired. Sprinkle coconut on top for a pretty site. Refrigerate unused portions in airtight container.

This recipe can easily be made into a wonderful cream pie simply by pouring it into your favorite pie shell. Pie crust recommendation: ground walnuts or almonds, wheat germ, oats, and your favorite sweetener all mixed together. Press into lightly greased pie pan. Bake crust for 10-15 minutes in 350 oven until lightly browned. Chill thoroughly before filling.

Pour mango mixture into crust. Garnish with mandarin oranges, forming a crescent circle. Sprinkle with coconut. Chill thoroughly. Cut into slices and be ready to drool!

Open up your world to the magnificent versatility and magic of tofu. Your health will likely benefit, as will your pocketbook. And, our precious earth will thank you also.