Easy guide to eat tofu and actually enjoy it

Does tofu taste bland to you? If you follow our advice, you'll change your mind

If in the previous post we told you everything about tofu, its nutritional properties, and its origin, today we want to give you some tips so you can learn to enjoy it. But really enjoy it, not just eat it because it's healthy.

In case you don't have time to read the previous post (although you should because you'll discover interesting things), we'll repeat an important fact. The only way to be 100% sure that the tofu you consume is completely safe for your health and does not harm the environment is if it is made from organically sourced soybeans.

So, when buying your tofu, look for labels like BIO, Organic, or Ecological. Don't forget!

And now, let's get to the point.

How to eat tofu?

Some of the hesitations when buying tofu are related to the lack of knowledge on how to cook it. How do you prepare it? How do you eat it? What do you add to it? These are some of the questions that arise when you have your first encounter with this food that is so popular in vegan and vegetarian diets. Here are some guidelines to help you discover the number of recipes you can cook with tofu.

Tofu in Salad

Tofu is an easy way to add proteins to your salads or poke bowls. You can use it raw if you like the texture of fresh cheese, or saute it in a pan for a crispier texture.

If its bland flavor doesn't excite you, it's best to go for flavored tofu or even smoked tofu, or marinate it in a sauce to give it flavor.

Here are 5 suggestions so you don't fall into the trap of the typical (and boring) soy sauce dressing:

• - Barbecue – barbecue sauce, olive oil, apple cider vinegar, minced garlic, salt, sweet paprika
• - Teriyaki – olive oil, soy sauce, rice vinegar, minced garlic and ginger (both finely chopped or grated), honey or agave syrup for a sweet touch.
• - Cilantro – olive oil, lime juice and a little lime zest, salt, minced cilantro, minced garlic, and salt.
• - Dijon – Dijon mustard, olive oil, sherry vinegar, honey or agave syrup, salt, and pepper
• - Mediterranean – Balsamic vinegar or similar, honey, minced garlic, oregano, and basil (fresh or dried), salt, and pepper.

Grilled Tofu

Grilled tofu can be made marinated or natural and is a healthy and different way to incorporate this soy derivative into your diet.

All you have to do is drain the natural tofu, cut it into slices about 1 cm thick, and place it on a non-stick grill or pan that you have previously heated over medium-high heat with a little oil.

Leave it for about 2 minutes or until it turns golden brown and then flip it over to cook the other side.

If you are using tofu that you have marinated beforehand, there is no need to use oil as the marinade will release its juice and prevent it from sticking.

Fried Tofu

The ideal way to make fried tofu is to cut it into cubes. Typically, it's breaded before frying, although if you prefer a lower-calorie version, you can also fry it as is.

Breadings can be made using any type of flour, although corn flour is what will give it a crunchier texture and also allow you to achieve a gluten-free recipe.

For its preparation, heat a pan with oil over the fire, and when it's hot, add the tofu cubes that have been already coated with flour. After frying them, place them on a plate covered with paper towels to remove excess grease and serve with your preferred sauce.

Tofu with Vegetables

An easy and nutritionally balanced dish that you'll have ready in a few minutes.

Start by sautéing the marinated tofu in a wok. When it's almost done, remove it onto a plate and add in its place the vegetables you like the most.

Once the vegetables are al dente, add the tofu back in and a bit of soy sauce and stir while letting it cook for a couple more minutes.

Pair your vegetable and tofu stir-fry with rice or quinoa for a complete meal.

Desserts with Tofu

Tofu is perfect for making vegan desserts and works especially well for creams and mousses, although if you're a cooking enthusiast, you can also try making cheesecakes or a delicious brownie.

The cheesecake or chocolate cake will surprise you if you've never tried them before.

Other Tofu Recipe Ideas

Although there are hundreds of recipes, some of the most creative ways to incorporate tofu into your diet are tofu burgers and scrambles.

For both recipes, you'll need to crumble the tofu, either by using your hands or by mashing it with a fork and sauté it in the pan, along with your favorite vegetables.

For burgers, you'll also need to add some type of flour (oat or chickpea flour are tasty and healthier than typical wheat flour), quinoa, or breadcrumbs and let the mixture rest in the refrigerator for at least 1 hour before shaping them. This will give them more consistency and prevent them from breaking when you cook them in the pan.

Can You Freeze Tofu?

The answer is YES, you can freeze tofu. And not just to preserve it for longer. (Keep in mind that once opened, tofu will only last in the refrigerator for about 3-4 days). Freezing can also change its texture and allow it to absorb marinades or sauces better when you cook it.

When you put it in the freezer, the water inside the tofu turns into ice crystals. When you thaw it, they melt, and the water comes out of the tofu, changing its texture to a firmer and tougher one, which some find more similar to meat.

In fact, freezing and thawing tofu is considered one of the best ways to remove excess liquid it contains. It's less work than pressing, as long as you like to plan ahead.

Whatever the reason you want to freeze it for, the process is simple and doesn't affect the nutritional properties of this food. It just gives it a more fluffy and porous texture that will improve your recipes.

Here's what you need to do:

1. Open the packaging and get rid of the liquid it comes in.
2. Cut it into cubes, slices, or any way you like, depending on the dish you plan to cook. You can also leave the whole block if you intend to use it all for a single recipe.
3. Wrap it in plastic wrap or place it directly in a freezer bag or a freezer-safe container.

Stored this way, tofu will last you about 5 months. So if you've frozen several pieces, remember to label them with a date to avoid confusion.

To thaw it, place it on a plate in the refrigerator and have patience. This process can take between 24 and 48 hours. However, if you want to shorten the time, you can also use the defrost function on the microwave.

In either case, before you start cooking, press it a bit between paper towels to remove the remaining liquid.

Cook it and enjoy a healthy meal!