Substituting Tofu for Proteins in Your Menu Plan

Tofu Used in a Healthy Sandwich

Whether you’re working to maintain an existing weight or you’re started a weight loss program, tofu is an excellent addition to your menu plan. Made primarily from soybeans, it is lower in fat than meat and offers an inexpensive way to boost your protein intake. Since most people who are new to tofu don’t know how to prepare it correctly, tofu often gets a bad rap. Listed below are tips you can use to make your tofu dish (cooked or uncooked) more appetizing:

Purchase Fresh Tofu - Start by choosing fresh tofu that is high quality. Fresh tofu is more appetizing in whatever dish you are preparing. Always purchase before the "best by" date to ensure a great flavor as a protein substitute for meats or dairy products.

Select the Right Tofu - Extra firm tofu is great as a meat substitute and works well as a meat substitute in sandwiches, stews and pasta dishes. Silken tofu has the consistency of a heavy cream and is often used as an option to dairy products. The smoothness makes it a perfect substitute for spreads or dips.

You can find firm, extra-firm, and silken tofu. The most common form of tofu is firm. It’s great for crumbling for a ground beef-like texture, it’s great cubed in salads, or you can pan-fry it for a crispy exterior.

Press Tofu to Remove Moisture - When you open your block of tofu, cut it into several slices and spread them out on a plate covered with a paper towel. Add additional layers of paper towels on top. Then, put pressure on the slices of tofu by placing something heavy on top of the tofu. The paper towels will absorb most of the moisture, which will improve the texture of your finished dish.

Add Flavors to Spice It Up - Tofu has a mild flavor. But, due to its neutral taste, it is an extremely versatile ingredient in the kitchen. To tempt your taste buds, add your favorite marinades and seasonings. Marinate any type of tofu in your favorite seasonings, top it with a healthy sauce, or add spices and herbs to match the style of dish you are preparing.

With these tips for preparing tofu, you can boost your eating experience while adding a healthy ingredient to your menu plan. To learn more about healthy ways of preparing tofu, visit the Recipes section of the Metabolic Research Center website. We've been helping people lose weight while eating real foods for more than 25 years.


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