Tofu - a Healthy Food Bargain

Called the meat without bones and meat of the fields, tofu is popular among vegetarians and non-vegetarians. However, many people are not familiar with this versatile food.

Made from the soybean, tofu (also known as bean curd and soy cheese) is low in calories, sodium and saturated fat. It has no cholesterol and is high in calcium, phosphorous, iron, the B vitamins and vitamin E. An eight-ounce serving of tofu has approximately 150 calories compared to beef, which has five times more. There are two types of tofu: Chinese style, which is more compact and Japanese style, which is soft and creamy.

Tofu is sold in three ways: bulk, which is found in water, commercial water-packed tofu sealed in one-pound plastic tubs and is found in the produce section of the supermarket, and vacuumed packed tofu, which will keep up to one year refrigerated.

When buying tofu in water, check for freshness. A sour smell or taste, slippery texture or yellowing indicates spoilage. Since tofu has a bland taste, it is great for picking up the flavors of other foods. Following are some recipes using tofu and soybeans.

Tofu Steak

Two tofu cakes, cut crosswise into slices

4 tablespoons margarine

1-tablespoon soy sauce

1-teaspoon lemon juice

Arrange tofu slices on a clean dishtowel for twenty minutes to drain excess water. Melt margarine in a large skillet. Add tofu and fry each side until light golden brown. Serve hot with a sprinkling of soy sauce and lemon juice.

Scrambled Mocked Eggs

Four tofu cakes, mashed

Medium size onion, chopped

1-tablespoon Brewer's yeast

½-teaspoon paprika

Dash of salt and pepper

Two tablespoons margarine

Combine mashed tofu, onion, yeast, paprika and salt and pepper and mix well. In a large skillet over low heat, melt margarine. Add tofu mixture and scramble until tofu is heated through. Makes four servings.

Lemon Soybean Sprouts*

2 cups water

1-teaspoon salt

4 cups soybean sprouts

1-cup vegetable liquid

2 tablespoons margarine

2 teaspoons cornstarch

1-tablespoon fresh lemon juice

Dash ground pepper

In a large saucepan, add water and salt. Bring to boil. Add soybean sprouts and oil for ten minutes. Drain sprouts. Save one-cup vegetable liquid. Add margarine to vegetable liquid. Mix cornstarch and lemon juice. Add cornstarch mixture to vegetable liquid; cook and stir until thickened. Add sprouts and pepper. Heat to serving temperature. Makes four servings.

Baked Soybeans

Two cups dry soybeans

6 cups water

1-teaspoon salt

¾ cup bean-cooking liquid

¼ lb. diced bacon

¼ cup shopped onions

¼ cup firmly packed brown sugar

1-teaspoon dry mustard

½-cup molasses

Place beans and water in a large pot. Soak overnight. Add salt, cook in same water for two to three hours or until beans are tender. Drain and save liquid. Add water if needed to measure ¾ cups. Place cooked beans in a two-quart baking dish; combine remaining ingredients and stir into soybeans. Cover, place in 350^o degree oven and bake three hours. Remove cover during last hour of baking to reduce liquid and to brown top. Makes six (2/3 cups) servings. Makes four servings.

*Sprouts

Soak dry soybeans in water overnight. Use three parts more water than beans. Rise well. Set in a container in a cool place (about 65^oF). Rinse beans with cool water four to five times a day. Water should be drained out to prevent growth of mold. Sprouts should grow two to three inches long in three to five days.