How to Introduce Tofu Into Your Diet

Tofu is a soy product that is high in protein and other nutrients. Tofu can be added to an infinite number of dishes or served as a main dish all its own. For non-meat eaters, tofu can be used as an alternative.

Soy comes with a number of benefits including heart health, cancer prevention and healthy bones. A study in the "American Journal of Clinical Nutrition" reported "a 12 percent drop in cholesterol when 20 to 25 grams of soy protein and fiber were included in the diet."

For women between the ages of 40 to 70, soy proteins are beneficial to bone health during the first few years after menopause, according to a "New York Times" report.

So, follow these steps to begin implementing tofu into your diet.

Difficulty:

Easy

Instructions

Things You'll Need

• Asian Cookbooks
• Chinese Cookbooks
• Japanese Cookbooks
• Vegan Cookbooks
• Vegetarian Cookbook
• Barbecue Grills
• Spices
• Tofu
• Woks
• sauté pans

1. Use tofu in a stir-fry. Buy the firm or extra-firm kind, drain the water and cut into chunks. Stir-fry as you would vegetables or meat. The tofu will absorb the flavor of the sauce or spices.

2. Substitute tofu for scrambled eggs. Yes, you can scramble it. Use soft tofu, mash it up and cook it as you would scrambled eggs. Add spices, sauces, or anything you would normally add to eggs.

3. Add tofu to pasta sauce. Instead of meat, add tofu cubes to a marinara sauce. Let it simmer to absorb the flavors.

4. Use tofu instead of cheese in lasagna. Or use tofu and less cheese. Cook as usual.

5. Braise tofu. Use spices and seasonings. Serve with vegetables.

6. Add to soup. Use firm tofu, cut into chunks and add to your homemade soup. You can add it to almost any kind of soup.

7. Add tofu to cake and pie recipes for an extra protein boost. It also works as a binder. Use soft tofu and blend it well.

8. Grill it. Marinate extra-firm tofu and put it on the grill.

9. Buy prepared tofu products. They are readily available in health food stores and even mainstream markets. See what you like and get ideas about how to prepare it.

Tips & Warnings

• Tofu is extremely versatile and a good source of protein and calcium. If you want to expand your tofu cooking skills, buy a tofu cookbook or a vegetarian cookbook. Tofu is also widely used in Asian cooking, so you may want to invest in a Chinese or Japanese cookbook.