If we at ecoRDN had a vegan donut for every time some clown proclaimed, “tofu? yuck! tofu is gross!” we’d never need to buy another vegan donut, ever again. In fact, we would have enough vegan donuts to open our own vegan donut shop, and sail into the dairy-free sunset, handing out donuts like kittens hand out cute concussions. Wow! That’s quite a few vegan donuts, because kittens are cute, and the sad reality among fu-phobes and soya naysayers is grim and misinformed.

Not all tofu is created equal.

Tofu comes in a variety of consistencies, from firm to soft, and the degrees of firmness and softness also differ. So it helps to know exactly what you are looking for, and for what purpose.

Silken, or Soft Tofu, has less water pressed out of it. The silken tofu variety is best used in sauces, whips, creams, and/or desserts. Silken tofu is shelf stable and is found possibly with other “Asian” food items on the shelves.

large_aac36685-58b6-4595-ba73-ede37dc4c4dd

Water Packed Tofu is typically firmer than the silken but not as firm as High Protein. It is not shelf stable and is instead found in the cooler section of the store.

 

3Tofus.png

 

Super Firm, aka High Protein, is the type of tofu you seek when looking to mock meat dishes and/or give you something extra to bite into. This variety is easily found within the supermarket cooler shelves.

5e838fd6f08785326d88e1f822b756e8 5.05.41 PM

You wouldn’t (or shouldn’t) use a silken tofu variety and expect to execute a toothy, meaty mock-fried chicken, nor should you use extra protein/ extra firm for a silky, whipped mousse (or flourless chocolate cake, just to name another example).

Tofu is what you make of it. Literally. Tofu is sponge-like, absorbent and will take on the flavors of your choosing via marination, etceteras.

We believe that the majority of people who cry foul at the thought of eating tofu have simply missed out on having the protein prepared correctly. Tofu is such a versatile food. When used correctly the results are delectable. So we put the word out there and got right to the source, the Registered dietitian nutritionists (RDNs). The following are their favorite tofu recipes, and the recipes they selected are AMAZING!

The Recipes:

1. Easy Vegan Chocolate Pie  by Chrissy Carroll, RD of Snacking in Sneakers

Chocolate-Pie-1

2.  Scrambled Turmeric Tofu with Mushrooms and Greens (Vegan, Gluten-Free) by Sharon Palmer, RD The Plant Powered Dietitian

turmeric-tofu-2-729x1024

3. Marinated Tofu – Two Ways by Catherine Elizabeth Brown, CDM/CFPP

4743c1_839716f38ce54a3aa5f013e7007a8e96~mv2

4. Sofritas Tacos with Sweet Cilantro Slaw by Cara Harbstreet, RD of Street Smart Nutrition

IMG_1753

5. Tofu Summer Rolls with Peanut Dipping Sauce by Erica Julson, RDN

Tofu-Summer-Rolls-with-Peanut-Dipping-Sauce-7-1024x858

6. Sheet Pan Teriyaki Tofu with Pineapple and Veggies by Ginger Hultin of Champagne Nutrition

IMG_1110-819x1024

7. Korean Pan-Fried Tofu with Spicy Sauce (Dubu Buchim Yangnyumjang) by Vincci Tsui, RD

Korean-Pan-Fried-Tofu-960x360

8. Ginger Soy Tofu Bowl by Kristina Todini, RDN of Fork in the Road

ginger-soy-tofu-bowl-1

9. Baked Tofu With Thai Style Peanut Sauce by Tracee Yablon Brenner of Triad to Wellness

Baked-Tofu-Peanut-Sauce-5-732x488

10. Banana Fudge Vegan Ice Cream by Lauren Harris-Pincus, MS, RDN

Banana-Fudge-Vegan-Ice-Cream-e1454809912675

11. Tasty Baked Tofu {+ Lemony Kale) by Ashley G. Thomas of The Fresh Beet

DSC02323

12. Vegan Ricotta by Kelly Jones MS, RD, CSSD of Eat Real Live Well

img_3742

13. Vegetarian Sushi With Miso Soup & Edamame by Sarah Koszyk, MA, RDN

Sushi_FINAL-300x225

14. Vegetarian Tofu Paprikash {Vegan, Gf} by Emily Cooper, RDN of Sinful Nutrition

Vegetarian-Tofu-Paprikash-Recipe

15. Vegan Chocolate Mint Mousse by Julie Harrington, RD of RDelicious Kitchen

IMG_3784

16. Vegetarian Pad See Ew by Kara Lydon, RDN The Foodie Dietitian

Vegetarian-Pad-See-Ew-with-Tofu-7-2

17. Vegan Lasagna with Herbed Tofu Ricotta by Karla Moreno-Bryce MDA RD LD of Nutritious Vida

NV_Vegan+Lasagna

18. One Pan Maple-Sesame Tofu + Veggies by Nicole Osinga, RDN of Osinga Nutrition

img_7957

19. Baked Crispy Tofu by Dr. Pamela Fergusson RD

img_5649

20. Tofu Udon Miso Soup by Lauren Panoff, MPH, RD of Chronic Planet

Tofu-Udon-Miso-Soup

 

Now you have some great ideas for turning that hunk of tofu into a masterpiece. Thanks to all the dietitians that contributed their recipes and thank you readers! We would love to hear your thoughts in the comments below!

For a mouthwatering archive of foodie pics and all things nutritionally awesome, follow us on Instagram and Twitter!

©2018 ecoRDN 💚

SaveSaveSaveSave

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s