5 Tips for Cooking with Tofu

cooking tips menopause nutrition soy Nov 17, 2022
5 Tips for cooking with tofu

Tofu is actually pretty easy to cook with, but knowing how to prepare it will ensure it doesn't fall short in the taste or texture department. Wondering why women in menopause may want to include tofu more often? 

Tofu is made from soy and is a great source of protein, calcium, iron and magnesium. But what sets it apart from other plant-based protein is that it's a source of phytoestrogens, which can help reduce some of the symptoms of perimenopause, especially hot flashes and night sweats.

Here are my 5 best tips for cooking with tofu

1. Know what type of tofu you need

Tofu comes in a range of textures ranging from soft (ie. dessert tofu) to extra-firm. Soft tofu can be used in smoothies and desserts, while firmer types of tofu are best for dishes that call for cubes or pieces of tofu, like this crispy tofu recipe which can be added to a stir-fry, on top of a salad, or served as an appetizer with dipping sauce.

2. Rinse and drain firm and extra-firm tofu

Blocks of tofu are usually kept moist in their packaging with liquid. In order to get the best possible taste and texture when cooking with tofu, I always recommend rinsing, draining and pressing the tofu for at least 20 minutes by wrapping tofu in a clean towel and placing under a heavy object such as a book or cast iron pan. This will allow the tofu to soak up any of the seasonings or flavours you're cooking with, and will prevent it from being too mushy.

3. Marinades and seasonings are your friends

Tofu is basically tasteless, which I think is one of its best features! You can marinade tofu or season it with spices before cooking and make it fit with whatever taste profile you're doing for!

4. Tofu can be crumbled

Firm tofu is easily crumbled and added to pasta sauce, or in place of eggs and scrambled. This is a great way to get started with tofu and is an easy way to introduce tofu to kids and other who may not be sure about it.

5. Soft tofu makes great desserts

Dessert tofu has a jello-like appearance and is soft and creamy. It makes delicious smoothies and desserts and is a great way to add-in protein and calcium to these dishes. 

Looking for more info about menopause nutrition? The Midlife Feast Community is an intuitive eating community for women in midlife and can help make menopause nutrition feel easy, and delicious.

Is Menopause on Your Menu?

Grab my free Menopause Nutrition for Un-Dieters Workbook and Recipe Guide to learn how food can help you thrive in this season of life.

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