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Delicious Living Inspired Tofu Cookbook sponsored by
3 Tofu Breakfast Burrito 3 Strawberry Sunrise Shake
10 Broiled Tofu with Cilantro-Ginger Sauce 10 Indian-Seasoned Tofu with Tomatoes 11 Grape Leaf-Wrapped Tofu with Green Tea 11 Basil-Coconut Curry with Tofu 12 Roasted Red Pepper and Pomegranate Sauce over Pan-Seared Tofu 12 Grilled Ratatouille with Tofu 13 Stir-Fried Udon with Flavored Tofu 13 Stir-Fried Tofu with Snap Peas and Cashews
Appetizers & Sides
4 Asian Tofu in Butter Lettuce Wraps 4 Tofu Stuffed Peppers 5 Pan-Fried Tofu with Mango-Ginger Salsa 5 Roasted Jicama Sticks with Tofu-Basil Dip 6 Pumpkin Seed Spread
Soups & Salads
7 Roasted Squash, Tofu, and Spinach Salad 7 Seafood and Tofu Soup 8 Rosemary and Orange Tofu Salad 8 Italian Bread Salad with Tofu 9 Arame Salad with Seared Tofu and Red Peppers 9 Zen Stew
14 Chocolate Nut-Butter Candy Cups 14 Luscious Lemony Tofu Cream Frosting 15 Yellow Cake with Chocolate Tofu Ganache 15 Cocoa Nib Mousse 16 Maple Cheesecake with Pecan Pralines 17
Special Tofu Recipes from our Sponsor
Delicious Living Inspired Tofu Cookbook sponsored by
27g carb. hulled cup orange juice tablespoon honey or rice syrup tablespoons fresh lemon or lime juice cup ice cubes 1. use fresh potatoes and sauté 10 minutes. Add onions and garlic and sauté. crumbled 1 teaspoon ground turmeric 1 tablespoon low-sodium tamari or shoyu 2-3 small baked potatoes. chopped 1 teaspoon ground cumin 1 ⁄2 teaspoon ground coriander 1 pound firm tofu. 9g protein. 5g fiber. 1g sat fat. and coriander and continue sautéing until vegetables are soft. roll up. Purée all ingredients in a blender until creamy smooth. for garnish 1. tamari. drained cup fresh strawberries. 0mg chol. Add chopped potatoes. 11mg sodium Delicious Living Inspired Tofu Cookbook sponsored by deliciousliving. 1 ⁄2 medium onion. Serve warm. Heat oil in a 10-inch skillet over medium heat. P E R S E R VI N G : 183 cal. Sprinkle in turmeric and mix. Any vegetables can be substituted for the ones listed. minced 1 ⁄2 red bell pepper. 15g protein.com 3 . 0mg chol. Crumble tofu into skillet with vegetables and stir.Delicious Living Breakfast * * Strawberry Sunrise Shake Serves 2 / Breakfast doesn’t get any easier than this. 3. Tofu Breakfast Burrito Serves 6 / This dish makes a hearty Sunday breakfast. 37g carb. 5g fat. and cilantro and stir. To assemble burritos: Place 1 ⁄3 cup of the filling mixture in a whole-wheat tortilla. PER SERVIN G: 292 cal. 298mg sodium 1 1 1 ⁄2 1 2 1 box silken tofu. cumin. If you don’t have leftover baked potatoes. Encourage kids to make their own shakes—a great way to introduce them to basic cooking skills (and tofu). 8g fat. 2g fiber. 1g sat fat. 26% fat cal. and top with salsa. 2. Add peppers. chopped 2 cloves garlic. 24% fat cal. cubed 1 ⁄4 cup chopped fresh cilantro 6 whole-wheat tortillas Homemade or bottled salsa. chopped 1 ⁄2 green bell pepper.
Place peppers in stockpot. This can be served at the table with each person having his or her own plate of lettuce. minced pound Asian. cilantro. Turn off heat and add chopped scallions. 3g fiber. 3 1. 3g fiber. 0mg chol. Stir and cook for another 5 minutes. heat oil and sauté tofu. and rice. * Asian Tofu in Butter Lettuce Wraps Serves 8 / This would work equally well with ground turkey or beef.or Thai-spiced tofu. When frozen tofu has thawed completely. and garnish with a dollop of sour cream. PER SERVING: 167 cal. 35% fat cal. minced cloves garlic. chopped heads butter lettuce (depending on size). thawed. 221mg sodium P E R S E R VI N G : 158 cal. until peppers are fork-tender but not mushy. celery. frozen. finely chopped Juice and zest of 1 lime cup dry-roasted peanuts. washed and sliced 3 ⁄4 teaspoon salt. Mix and remove from heat. oregano. 1mg chol. mushrooms.Delicious Living Appetizers & Sides * Tofu Stuffed Peppers Serves 8 / The texture of the tofu will be more crumbly and meat-like if you freeze it first. diced 1 ⁄2 pound mushrooms. wrap. Add water and ground black pepper. 7g fat. and peanuts. and garlic about 4–5 minutes. quartered 1 ⁄2 cup water Freshly ground black pepper Sour cream for garnish 1. and crumbled 4 large green bell peppers 2 tablespoons olive oil 1 large onion. Wedge a tomato quarter into top cavity of each pepper. drain as described above. Fill each bell pepper with tofu mixture. and the tofu kept warm in a centered serving dish—a please-yourself approach. chopped or minced 2 Roma tomatoes. In 8-quart Dutch oven or small stockpot. 9g protein. peeled and diced small celery stalks. and eat. minced 2 teaspoons fresh marjoram. 2 4 4 1 1 2 1 2 1 1 1 ⁄2 1-2 teaspoons olive oil carrots. separate bowls of scallion. onion. stewed tomatoes. lime slices. onion. With small paring knife. 12g carb. 2. to taste tablespoons Thai red chili paste cup chopped scallions bunch fresh cilantro. Set aside. Drain thawed tofu well—pressing the tofu between paper towels will release extra moisture—so that the flavors in the sauce are not diluted. Add tofu and season with tamari and Thai chili paste. and garlic. 10g fat. 2. 4. spoon extra sauce over peppers. 8g protein. pushing down gently with a spoon to add more stuffing. minced 1 tablespoon low-sodium soy sauce 1 14-ounce can stewed tomatoes 1 cup cooked long-grain rice 1 Roma tomato. Add soy sauce. drained. Simmer on medium heat for 20–25 minutes. jalapeño. then thaw.com 4 . lime juice and zest. diced small jalapeño pepper. Scoop 2–3 tablespoons tofu mixture onto each butter lettuce leaf. Heat olive oil in a large sauté pan and add carrots. dried. cut out top of each green pepper and scoop out seeds and inner membrane. 1g sat fat. diced 3 cloves garlic. washed and separated into leaves ⁄4 pound tofu. 51% fat cal. Let cook for 4–5 minutes. 354mg sodium Delicious Living Inspired Tofu Cookbook sponsored by deliciousliving. 1g sat fat. 5. diced small onion. To serve. and crumbled Low-sodium tamari. Sauté for another 3–5 minutes. 19g carb. Add diced tomatoes. Halve and serve. salt. leaving remaining tomato-rice mixture around peppers. and marjoram. 3. cover. cilantro. and peanuts. to taste 1 teaspoon fresh oregano.
minced. Meanwhile. 1g sat fat. Toss jicama into oil mixture. rectangular pieces. and salt. peeled and diced into 1 ⁄4-inch cubes 1 small red onion. and umeboshi. Blend well. 280mg sodium 1 1 6 4 1 1 large clove garlic green onion fresh basil leaves ounces medium or soft tofu tablespoon olive oil teaspoon umeboshi vinegar 1. and cloves. oil. Cut tofu into 8 thin. 7g carb. divided cloves garlic. PER SERVING: 168 cal. about 30 seconds. Add tofu. 4. Roast until all edges are well-sealed. about 3 minutes each side. In a medium bowl. making sure all edges are coated. 7g fat. 4. 11g fat. place on bottom oven rack. Lay jicama slices in a single layer on a baking sheet or shallow roasting pan. Preheat oven to 400°. pepper. 9g protein.com 5 . about 15 minutes. Place jicama in a 11 ⁄2-quart pot. 2g sat fat. 2. turning once or twice. mix together salsa ingredients. Add wine. Add garlic and sauté until fragrant. 3g protein. M ang o . P E R S E R VI N G : 94 cal. In a bowl large enough to hold all jicama. 60% fat cal. for garnish color desired) 1 ⁄2 cup water 1 ⁄8 teaspoon sea salt 3-5 whole cloves 2 teaspoons olive oil 1 ⁄2 teaspoon freshly ground pink peppercorns 1 ⁄4 teaspoon fine sea salt T o f u B asil D ip ( ma k es 1 ⁄2 c u p ) 1. Serve jicama sticks with dip. depending on the 2 3 2 1 packages prebaked tofu. 3.Delicious Living * Pan-Fried Tofu with Mango-Ginger Salsa Serves 8 / This is a great dish for introducing tofu to meat lovers. Add remaining 11 ⁄2 tablespoons oil. Top with Mango-Ginger Salsa and garnish with minced green onion. Cover and cook over high heat until all liquid is gone. Line bottom of pan with tofu pieces. protein-packed dip. 8g carb. 2. about 15 minutes. sea salt. 3g fiber. water. 62% fat cal. any flavor tablespoons canola oil. 2g fiber. and pan-fry other side. Heat 11 ⁄2 tablespoons oil in a nonstick cooking pan over medium-high heat and swirl to coat. 3. minced (about 1 cup) 1 tablespoon lemon juice 2 teaspoons minced fresh ginger 2 teaspoons olive oil 1 ⁄4 cup chopped fresh basil leaves Tofu ⁄2 pound jicama. and basil in a food processor. minced green onion. 482mg sodium Delicious Living Inspired Tofu Cookbook sponsored by deliciousliving. Place tofu on a serving plate. make a sublime match for this luscious. 1 1 1 large mango. 0mg chol. turn. Cover and refrigerate. Pan-fry until golden brown. make Tofu-Basil Dip: Mince garlic. green onion. 0mg chol. mix oil.G inger S alsa * Roasted Jicama Sticks with Tofu-Basil Dip Serves 4 / Slices of roasted jicama. a crunchy white root vegetable usually eaten raw. peeled and cut into 1 ⁄4-inch slices ⁄2 cup wine (red or white. Discard cloves.
2. Drain and set aside. with zero saturated fat. Process until smooth. 1 medium carrot. Let cool briefly until merely warm. orange zest. 0g sat fat. and cinnamon to food processor. tofu. 2g fat. stirring or shaking pan frequently.com 6 .Delicious Living * Pumpkin Seed Spread Makes 1 cup / This orange-scented spread is a festive. drained 11 ⁄2 tablespoons honey 1 ⁄2 teaspoon sea salt 1 ⁄2 teaspoon finely grated orange zest 1 ⁄8 teaspoon ground cinnamon 1. Process seeds into a fine powder. 3g carb. flavorful alternative to butter. until seeds turn from green to brown and begin to pop. 0g fiber. PER SERVING (1 tablespoon): 37 cal. Add pumpkin seeds and toast. peeled and cut into 1 ⁄2-inch rounds 1 ⁄2 cup raw pumpkin seeds 6 ounces firm silken tofu. Meanwhile. heat a medium skillet over medium heat. honey. 78mg sodium Delicious Living Inspired Tofu Cookbook sponsored by deliciousliving. It’s fantastic on cornbread muffins. Pour seeds into a food processor. scraping sides of bowl a few times. Add carrot. about 2 minutes. salt. 0mg chol. 2g protein. 51% fat cal. 3. Boil or steam carrot until very tender.
Serve with steamed broccoli and cooked rice. Dissolve 2 1 ⁄2 tablespoons cornstarch in 3 tablespoons water. 15g protein. shrimp. and ciabatta. Add ginger. Roast 20 minutes. Let stand for 10 minutes. Add straw mushrooms. Add oil. for garnish 4 ounces raw medium shrimp. until onions are soft. stirring constantly. and season with salt and pepper. drained and cut into 1-inch cubes 4 tablespoons olive oil. or cilantro. if desired. 5g fiber. stir to coat. drained and cut into 1 ⁄2-inch cubes 2 teaspoons low-sodium soy sauce 1 teaspoon sesame oil 21 ⁄2 tablespoons cornstarch 3 tablespoons water 1 egg white. P E R S E R VI N G : 139 cal.Delicious Living Soups & Salads * Seafood and Tofu Soup Serves 6/ A light and easy soup. turning occasionally. Add chicken broth. PER SERVING: 346 cal. 242mg sodium Delicious Living Inspired Tofu Cookbook sponsored by deliciousliving. soy sauce. cook for 1–2 minutes. 8g carb. 78mg sodium 1. until egg white sets. for garnish 1. Place spinach in a large bowl and top with roasted vegetables. tomato. stir-fry for 1 minute. Place squash. cut into thin wedges 1 16-ounce package extra-firm tofu. and mustard. add to pan and cook. Reduce heat to low and slowly drizzle in egg white. torn into bite-size pieces 5 cups baby spinach leaves 2 tablespoons fresh lemon juice 1 teaspoon Dijon mustard 1 ⁄2 cup crumbled goat cheese. A simple tomato soup balances the meal. about 10 minutes. and tofu in a large roasting pan. 40% fat cal. and scallops. Combine shrimp.com 7 . Place saucepan over medium heat until hot. scallops. peeled and deveined 2 ounces bay scallops 1 ⁄2 teaspoon cornstarch 1 ⁄4 teaspoon salt 1 tablespoon canola oil 1 teaspoon minced fresh ginger 4 cups low-sodium chicken broth 1 ⁄2 cup straw mushrooms 1 ⁄3 cup frozen peas 1 tomato. adding roasted parsnips and sunflower seeds enhances this salad’s texture and variety. Preheat oven to 400°. drizzle with 2 tablespoons olive oil. 1g fiber. Tofu. peas. Drizzle with honey. tofu. 1g sat fat. Top with cheese. swirl to coat. 3. 6g fat. bring to a boil. 0mg chol. 2. cook. 38% fat cal. Scatter with torn ciabatta. * Roasted Squash. 4 cups (two 10-ounce bags) frozen butternut squash cubes 2 medium red onions. 32mg chol. and salt in a bowl. 15g fat. green onion. 13g protein. green onions. and Spinach Salad Serves 6 / If you have more time. and sesame oil. Serve immediately. Whisk together remaining 2 tablespoons oil. 41g carb. beaten Chopped fresh basil. return to oven for about 5 minutes or until toasted. 2. or cilantro as a garnish. tofu. 2g sat fat. Add basil. divided 2 tablespoons honey 1 small loaf (8 ounces) ciabatta. peeled and diced 1 ⁄2 package (8 ounces) soft tofu. season with salt and pepper. stirring until thickened. Drizzle over salad and toss. onions. 1 ⁄2 teaspoon cornstarch. lemon juice.
In this recipe. 27g fat. which will turn to mush. Wrap tofu in a clean kitchen towel. 5g sat fat. bean sprouts. toss salad greens with dressing and arrange on a serving platter along with snow peas. 4. 0g sat fat. In a small bowl. torn 1. 2g fiber. place strips on top of salad. As soon as tofu is cooked. 5g fat. tahini. cover. 1 clove garlic. whisk together remaining 1⁄4 cup orange juice. sliced 1 carrot. rosemary. * Italian Bread Salad with Tofu Serves 4 / Put this salad together in the morning and let it marinate until lunchtime. 3⁄4 cup orange juice. avoid soft bread. 350mg sodium 1.com 8 . 3g fiber. firm tofu 1 ⁄4 cup reduced-sodium soy sauce 1 cup orange juice. Combine all dressing ingredients in a jar and shake well. 64% fat cal. mix all salad ingredients. 2. 9mg chol. honey. 21g carb. garlic. Drain tofu and cut it into 3⁄4-inch-thick slabs. 13g protein. minced. and marinate for at least 30 minutes or up to 24 hours. 2. celery. such as olive or rosemary. You can also marinate and broil the tofu and serve as a simple main-course dish. thinly sliced 1 ⁄4 cup sliced red radish ⁄4 cup olive oil 2 tablespoons red wine vinegar 1 tablespoon store-bought pesto S alad 4 cups stale artisan-style bread. Allow tofu to drain 30–60 minutes. divided 2 cloves garlic. 5. turning once. In a shallow baking dish. Place a cutting board on top of the towel and set a weighted object such as a cast iron skillet on top. Meanwhile. PER SERVING: 153 cal. Set aside for dressing salad. combine the soy sauce. cubed 2 thin slices red onion 1 cup fresh basil leaves. Place tofu about 5 inches from heat and broil. Pour dressing over salad and coat the bread well. Serve immediately. which makes it perfect for marinating. Stir well.Delicious Living * Rosemary and Orange Tofu Salad Serves 4 / Tofu absorbs flavor well. and radish. slices of tofu are soaked in a classic orange-rosemary marinade. D ressing 1 1 pound low-fat. 3. and mirin. P E R S E R VI N G : 381 cal. 669mg sodium Delicious Living Inspired Tofu Cookbook sponsored by deliciousliving. Cover and marinate for 2–4 hours. cut into large bite-size pieces 1 cup cherry tomatoes 1 ⁄2 cup pitted kalamata olives 4 ounces Italian-flavor baked tofu. miso. Preheat broiler to high. 13g protein. carrot. Cut each slab of tofu in half lengthwise to form strips. and sesame oil. In a medium bowl or plastic container with lid. cubed 2 ounces mozzarella cheese or ricotta salata. divided 1 tablespoon chopped fresh rosemary 2 teaspoons mirin (Japanese cooking wine) 2 teaspoons tahini 1 tablespoon light miso 2 teaspoons honey 11 ⁄2 teaspoons toasted sesame oil 4 cups mixed salad greens 16 cooked snow peas 1 ⁄2 cup mung bean sprouts 1 stalk celery. then place in baking dish with marinade. 30% fat cal. Use a crusty artisan-style bread. Spoon marinade over strips. 15g carb. then broiled. 0mg chol. until tofu has turned golden brown and edges of strips are beginning to crisp.
add mushrooms. divided teaspoon finely chopped green tea leaves tablespoon boiling water tablespoon toasted sesame oil teaspoon honey teaspoon finely grated fresh ginger tablespoons rice vinegar teaspoons vegetable oil medium red bell pepper. 0mg chol. a dried seaweed. 5g fiber. Using tongs. or very young leeks. heat 1 cup water and broth. Look for spicy nori strips or sheets in the Asian foods section. 2 7 5 1 ⁄2 1 1 1 1 2 2 1 3 cups firmly packed dried arame (about ⁄ 4 ounce) ounces firm tofu teaspoons low-sodium tamari. cut into 1 ⁄4-inch strips green onions. 638mg sodium Delicious Living Inspired Tofu Cookbook sponsored by deliciousliving. Turn tofu and peppers onto a plate. Top with tofu and peppers. Sauté for 3 minutes. 0mg chol. Steep 5 minutes. thinly sliced (white and tender green parts) 1 teaspoon toasted sesame seeds 2 1 1 1 ⁄2 1 ⁄3 1 4 1 ⁄2 21 ⁄2 1 ⁄3 1 ⁄2 1 ounces fresh shiitake mushrooms cup water cup low-sodium vegetable broth cup roughly chopped red onion cup thinly sliced carrot cup cooked brown rice ounces soft tofu. stir until spinach begins to wilt. 6g fat. Slice caps. then add tofu to skillet in a single layer. press tofu between towels to remove excess moisture. 6g protein. onion. cut into small slivers ounces baby spinach cup chickpea miso paste cup warm water ounce spicy nori. Add vegetable oil. Add to soup and mix. 5. Cool to room temperature. leaving excess liquid behind. Add ramps or green garlic and spinach. 6g fiber. Ramps. 1g sat fat. In a saucepan. 2. Remove stems from mushrooms and discard.Delicious Living * Arame Salad with Seared Tofu and Red Peppers Serves 4–6 / Seaweeds’ fatty acids and antioxidants have been linked to lower risk of breast and skin cancer.com 9 . arrange arame on a serving platter. Cook without stirring for 1 minute. cut into 1 ⁄2-inch cubes ounce tender ramps or green garlic (or 1 green onion). or simply tear open a teabag and use the contents. a threadlike dried seaweed. 4. P E R S E R VI N G : 146 cal. cut into strips 1. 3. 259mg sodium 1. Garnish with sesame seeds and remaining green onions. then cut into 1 ⁄2-inch cubes. Heat a large skillet over medium-high heat. if you can’t find them. If you have them. set aside. 2g fat. then turn tofu and cook another minute. sesame oil. Toss with arame. Whisk remaining 3 teaspoons tamari. 9g carb. 30g carb. honey. 7g protein. in bulk bins or prepackaged in Asian-food sections. Soak for 15 minutes. Place tea leaves in a small mixing bowl and cover with 1 tablespoon boiling water. Serve in large soup bowls. and tofu. then peppers. Meanwhile. 0g sat fat. 50% fat cal. Toss with 2 teaspoons tamari. Look for arame. substitute green onion or chives. Cover arame in cool water. carrot. topped with nori strips. Mix half the green onions into the arame. 3 * Zen Stew Serves 4 / This soup delivers live probiotics through miso. cooked rice. 2. ginger. 9% fat cal. PER SERVING: 113 cal. Pour any excess tamari from tofu. Bring to a low boil and cook for 5 minutes. Combine miso with warm water. then drain and squeeze out any excess moisture. and rice vinegar into the tea leaves. 3. Remove from heat. plus valuable minerals from nori. stirring to dissolve all lumps. use bulk green tea leaves. are one of spring’s first green foods.
about 5 minutes. Press each slab between towels to remove moisture. 3. Sprinkle with black sesame seeds and serve immediately. Turn heat to medium. Accompany with bowls of simple miso soup and soba noodles tossed in toasted sesame oil for a fast. minced 1 ⁄8 teaspoon white pepper 2 tablespoons black sesame seeds 8 ounces extra-firm tofu. Try grilling the tofu. 140mg sodium Delicious Living Inspired Tofu Cookbook sponsored by deliciousliving. honey. Cut tofu horizontally into two 3⁄4-inch-thick slabs. divided 1 ⁄4 cup sliced almonds 11 ⁄2 tablespoons vegetable oil. 1g sat fat. 12g protein.com 10 . Cut tofu lengthwise into 8 slices and pat dry between several layers of paper towels. 3. P E R S E R VI N G : 212 cal.to 16-ounce package firm tofu. Turn and broil other side until golden. unpeeled 1 cup fresh cilantro leaves 2 teaspoons low-sodium tamari 1 teaspoon toasted sesame oil 1 teaspoon honey 1 clove garlic. 8–10 minutes. discard pulp. healthy meal. tamari. Add remaining 1 ⁄2 tablespoon oil to pan. 51% fat cal. until smooth. cook until pale golden. Stir constantly until almonds are golden brown. 1g fiber. 15g carb. Stir in peas.5-ounce can low-sodium chopped tomatoes. While tofu is broiling. Preheat broiler. Add cilantro. toasted sesame oil. Squeeze pulp into a food processor to extract juice. Lightly coat a baking sheet with sesame oil. 13g fat. 2g sat fat. Lightly brown garlic. Remove to a plate with a slotted spoon. Carefully stir in cilantro. 67% fat cal. Pour onto a plate. then rub in 1 teaspoon curry powder. and white pepper.Delicious Living Entrées * * Indian-Seasoned Tofu with Tomatoes Serves 4 / Stir in baby spinach leaves at the end of cooking for extra nutrition. and heat through. Scatter tofu over tomato-pea mixture. 8g protein. garlic. 0mg chol. Broil 6 inches from heat until golden brown. add 1 tablespoon oil and tofu. if you prefer. drained 11 ⁄4 cups frozen peas 1 ⁄2 cup packed cilantro leaves 1. 6–8 minutes. 4. 7g carb. 2. Process for 1 minute. Add a tablespoon of water if pan becomes dry. Pour almonds into a wide skillet over medium-low heat. rinsed and drained 2 tablespoons sesame oil 1 3-inch segment fresh ginger. PER SERVING: 169 cal. Stir and cook 3–4 minutes. until tomatoes lose most of their moisture. followed by garlic and ginger. 2. Cut tofu into 3⁄4-inch chunks. 5 minutes. 12g fat. Balance the spice with a scoop of plain yogurt on top. Carefully turning tofu with a spatula. about 2 minutes. Arrange tofu in a single layer and brush tops with remaining sesame oil. 1 14. Cover to keep warm. Broiled Tofu with Cilantro-Ginger Sauce Serves 4 / A spicy cilantro pesto gives broiled tofu a zesty lift. 139mg sodium 1. and cook until peas are almost tender. 4g fiber. divided 2 teaspoons minced garlic 1 tablespoon minced fresh ginger 1 14. cover. then add tomatoes and remaining 1 teaspoon curry powder. drained 1 ⁄8 teaspoon salt 2 teaspoons curry powder. Sprinkle salt on top and bottom of each slab. 0mg chol. Transfer tofu with a slotted spatula to a platter and top each slice with cilantro-ginger sauce. Garnish with almonds and serve. cover. grate ginger onto a small plate. about 3 minutes.
Mix all Spicy Sesame Sauce ingredients in a small container. 9g sat fat. In a medium bowl. seeded and chopped cups hot cooked rice or rice noodles cup slivered almonds. add remaining 1 teaspoon of olive oil. Bring 6 cups water to a boil in a large pot. 0mg chol. Drain. Wrap packet in foil. garnished with slivered almonds. 1g sat fat. 2. toasted 1. minced 4 cloves garlic. whisk together all sauce ingredients (basil through salt) until well combined. Place tofu on a cutting board and press out excess water. until tofu starts to brown. Add tofu and soy sauce or tamari and stir-fry about 2 minutes. In a large wok or sauté pan. minced 1 green onion. * 1 Basil-Coconut Curry with Tofu Serves 4 / Coconut milk.Delicious Living * Grape Leaf-Wrapped Tofu with Green Tea Serves 4 / This dish goes well with rice or as sandwich filling. Flip tofu and stir-fry another 2 minutes. Line two leaves on a square of foil. Discard remaining woody stalks. (This can be made ahead and refrigerated up to two days. Flip tofu again. drained and cubed tablespoon low-sodium soy sauce or tamari cup broccoli florets medium red bell pepper. Oil a nonstick tray or grill rack. and then remove from pan and set aside. Add tofu and stir in Basil-Coconut Sauce. divided pound reduced-fat firm tofu. If you don’t have grape leaves. Prepare eight 12x12-inch squares of aluminum foil. heat 1 teaspoon olive oil over medium-high heat. 4. 684mg sodium 1 cup chopped fresh basil leaves ⁄2 medium jalapeño pepper. Grill wrapped tofu about 8 minutes each side or until heated through. use 12x12-inch squares of aluminum foil. Cut tofu into 8 pieces. 3. place one piece of tofu in the middle and sprinkle with minced lemongrass and green tea. broccoli. Repeat with remaining tofu and foil squares.) 2.com 11 . 20g fat. 17g protein. P E R S E R VI N G : 368 cal. 45% fat cal. Preheat grill to medium. In the same wok or pan. Thaw tofu in refrigerator. or 1 pinch cayenne pepper 3 ⁄4 cup regular or light coconut milk 1 ⁄4 cup low-sodium vegetable broth 1 tablespoon low-sodium soy sauce or tamari 1 tablespoon fresh lemon juice 1 teaspoon minced fresh ginger 1 teaspoon curry powder 2 teaspoons brown sugar Dash of salt 2 1 1 1 1 2 1 ⁄2 teaspoons olive oil. seeded and finely chopped. Stir-fry about 3 minutes. 3. and red bell pepper. Cover and marinate in the refrigerator for 3 hours or longer. 10g carb. Rinse under cold water. 2g fiber. In a container with lid. minced 6 tablespoons low-sodium soy sauce 1 ⁄4 cup rice wine or sake 2 tablespoons lemon juice 1 ⁄4 cup rice vinegar 11 ⁄2 tablespoons sesame oil 3 tablespoons black sesame seeds 2 teaspoons minced fresh red pepper 1. Cut off bottom 6 inches of tender. 0mg chol. 9g fat. white part only. B asil . 34g carb. PER SERVING (2): 185 cal. 4g fiber. 13g protein. Reduce heat to medium and cook about 3 more minutes. curry spices. 5. 261mg sodium Delicious Living Inspired Tofu Cookbook sponsored by deliciousliving. Drip-dry grape leaves. Blanch grape leaves until soft and bright green. 1–2 minutes. Tightly fold over the leaves’ four sides. cook a few more minutes.C o c o n u t S a u ce 16 ounces extra-firm tofu. toss tofu with Spicy Sesame Sauce to coat. turning once. and basil marry beautifully in this delicious one-dish lunch or supper. overlapping slightly. Serve over hot rice or noodles. 47% fat cal. Serve hot. frozen 2 stalks lemongrass 16 large grape leaves (fresh or from a jar) Contents of 2 green tea bags S picy S esame S a u ce 2 tablespoons fresh ginger. pale green part of lemongrass and mince.
cumin. stirring frequently.Delicious Living * Roasted Red Pepper and Pomegranate Sauce over Pan-Seared Tofu Serves 6 / To make a thicker dipping sauce for toasted pita bread or chips. cover. (If you use wooden skewers. for garnish 1. 2g sat fat. 543mg sodium Delicious Living Inspired Tofu Cookbook sponsored by deliciousliving. cut into 1-inch cubes 1 ⁄2 pound zucchini (2 small) 1 medium green bell pepper 1 small onion Olive oil or olive oil spray. leaving space between pieces. Serve grilled kabobs with warm sauce. D ressing 3 tablespoons sunflower oil 1 small onion. Set aside. 48% fat cal. Let drain 30 minutes. while onions add quercetin and the bell pepper contributes vitamin C. Look for pomegranate molasses at Middle Eastern markets. 2. for 1 minute. Prepare dressing by blending or shaking olive oil. 15g carb. and onion alternately onto six 10-inch skewers. until vegetables are crisp-tender. eggplant. 0mg chol. Add tofu and brown well on both sides. garlic. 2g fiber. 65% fat cal. Season to taste with salt and pepper. Place eggplant in colander over bowl or sink. vinegar. Zucchini and eggplant add fiber. potassium. Cut tofu. 11g fat. zucchini. Transfer to a food processor and process until very smooth. bell pepper. 11g protein. and cayenne. To make the sauce: Heat oil over medium-high heat in a large saucepan. cook. 3. bell pepper.) 4.⁄4 cup low-sodium vegetable broth 1 teaspoon ground coriander 2 tablespoons pomegranate molasses 1 cup coarsely chopped roasted red peppers 2 tablespoons chopped fresh parsley 2 tablespoons fresh lemon juice 1 ⁄4 cup slivered almonds. turning and brushing with dressing. or use pomegranate concentrate. and basil together. Rinse and pat dry. about 4 minutes. 2g sat fat. eliminate the vegetable stock. Brush or spray olive oil onto grill rack. zucchini. Thread tofu. drained 11 ⁄2 tablespoons canola oil Minced parsley. Thin with a little more broth if necessary. water. for grill 1 cup marinara sauce 1. Add next 7 ingredients (broth through almonds) and cook for another 2 minutes. 18g fat. PER SERVING: 247 cal. Cut eggplant into 1-inch chunks. Sprinkle with sea salt. 5. toasted Salt and freshly ground black pepper 1 19-ounce package extra-firm (not silken) tofu. 45mg sodium 2 tablespoons olive oil 1 ⁄4 cup rice vinegar 2 tablespoons water 1 ⁄2 teaspoon sea salt 1 clove garlic. and onion into 1-inch chunks.com 12 . 11g carb. sea salt. Drizzle with sauce and garnish with minced parsley. Add onion and cook until translucent. Transfer to a platter. P E R S E R VI N G : 195 cal. 11g protein. Place kabobs on grill 4–6 inches from medium heat. and cook 15–20 minutes. Wrap tofu in paper towels and press gently to absorb water. Heat coals or gas grill for direct heat. Slice tofu in half lengthwise. stirring occasionally. then cut crosswise into 1 ⁄2-inch-thick slices. 0mg chol. 1–2 minutes. Heat canola oil over mediumhigh heat in a large sauté pan. available at health food stores. R o asted R ed P epper and P o megranate S a u ce * Grilled Ratatouille with Tofu Serves 6 / This well-rounded. Use bottled roasted peppers for convenience. Heat marinara sauce in microwave or a small pan while kabobs grill. Brush with dressing. 2. soak them in water before threading. and great flavor. 4g fiber. end-of-summer lunch or dinner is rich in protein and heart-healthy phytonutrients. minced 1 tablespoon chopped fresh basil 1 small eggplant (about 3 ⁄4 pound) 3 ⁄4 teaspoon sea salt 1 pound extra-firm tofu. finely chopped (about 1 cup) 1 teaspoon minced garlic 1 tablespoon ground cumin 1 ⁄8 teaspoon cayenne pepper 3 1 ⁄2. Add garlic.
Drain and rinse with cold water to prevent sticking. and green onions. Season with salt and pepper. Stir-fry until fragrant. Toss to combine. deep frying pan. Add peanut oil to pan and sauté shallot over mediumhigh heat until lightly browned. 33% fat cal. until peas are bright green. 375mg sodium Delicious Living Inspired Tofu Cookbook sponsored by deliciousliving. In a wok or large. cut into 1-inch-wide strips ounces flavored baked tofu. rice vinegar. Add tofu cubes and toss to coat. Add ginger and garlic. fast dish. Remove tofu from pan and set aside. 56g carb. 247mg sodium 1. Serve over hot jasmine rice. 3g fiber. 0mg chol. ⁄4 cup low-sodium soy sauce 3 tablespoons honey 1 14-ounce package extra-firm tofu. Add carrots and snow peas. 1 ⁄2 pound low-sodium udon noodles. 3g fiber. julienned cup julienned carrots cup snow peas. Stir occasionally until noodles are heated through. Cook for 1–2 minutes. 2.Delicious Living * Stir-Fried Udon with Flavored Tofu Serves 6 / Stir-fried udon is one of the most enjoyed dishes in Japanese cuisine. 20g fat. 1g sat fat. green beans. Cook over high heat until tofu is golden brown on all sides. Stir in sesame oil. Cook noodles according to package directions. cut diagonally into 2-inch-long slices teaspoon sesame oil * 1 Stir-Fried Tofu with Snap Peas and Cashews Serves 6 / This is an incredibly easy. trimmed 1 cup unsalted cashews. 10g protein. Turn heat to high and add tofu. and cashews. snap peas. Add mushrooms and tofu and stir-fry for 2 minutes. Add oil and swirl to coat. PER SERVING: 262 cal. fresh or dry 2 2 2 1 tablespoons canola oil teaspoons minced fresh ginger cloves garlic. deep skillet over medium heat. chopped 1 pound sugar snap peas. Set aside. Stir-fry for 1 minute or until carrots soften. 4–5 minutes. 3g sat fat. 2. 39% fat cal. 0mg chol.com 13 . fresh or frozen tablespoons low-sodium soy sauce tablespoon rice vinegar green onions. 16g protein. or even spinach. 3. Serve warm. you can trade the snap peas for snow peas. 3. minced cup fresh shiitake mushrooms. 4. P E R S E R VI N G : 446 cal. toasted 4 cups cooked jasmine rice 8 1 ⁄2 1 ⁄2 11 ⁄2 1 ⁄2 6 1 1. well drained and cut into 1 ⁄2-inch cubes 2 tablespoons toasted sesame oil 1 teaspoon peanut oil 1 large shallot. 10g fat. soy sauce. Combine soy sauce and honey in a baking dish and stir well. warm sesame oil over high heat. Mix in noodles. 35g carb. Remove tofu from marinade and add to pan. about 30 seconds. Heat a nonstick wok or large. broccoli. Depending on the produce available. about 2 minutes.
Place tofu in blender. Recoat with chocolate and freeze again. 48% fat cal. 8g carb. 8g sat fat. Add about 2 tablespoons water if necessary for a texture similar to heavy pancake batter. and refrigerate for 1 hour. The chocolate peanut-butter tofu cream doubles as a wonderful cake filling and frosting. Store molds in freezer until needed. add peanut butter. Place tofu in a pot. 3g fiber. Add cashew butter. 2. cocoa powder. If you’re not a fan of peanut butter. Transfer to a container. Keep refrigerated until ready to serve. If nut allergies are a problem. cover with filtered water. salt. refreeze. When set. Crumble prepared tofu into a food processor and blend thoroughly. Wrap the fourth piece in a kitchen towel and place a heavy pot or cutting board over it for about 15 minutes to press out moisture. 100mg sodium Delicious Living Inspired Tofu Cookbook sponsored by deliciousliving. and cut into 4 pieces. 0mg chol.com 14 . P E R S E R VI N G : 281 cal. 7mg chol. 32g carb. These candies may be stored and served directly from the freezer. 4. 2g fat. and lemon juice (minus 1 tablespoon) and continue processing until tofu is smooth and creamy. Wrap and refrigerate three pieces for another use. 3g protein. Place chocolate chips and oil in a small bowl and place over a pot of simmering water. maple syrup. and simmer for 5 minutes.Delicious Living Desserts * Chocolate Nut-Butter Candy Cups Serves 8 / Remember those popular peanut butter and chocolate candies of youth? Try this protein-packed. Use a small pastry brush to paint melted chocolate over entire interior surface of baking cups. 0g sat fat. and maple syrup. Blend again for 3 minutes. 0g fiber. 76mg sodium Luscious Lemony Tofu Cream Frosting Makes 1 pint / A fabulous filling or frosting for your favorite lemon cake. Scrape down sides of processor bowl. Set a weighted object such as a skillet or glass baking dish on top of wrapped tofu and let sit 15 minutes to press out excess water. salt. Steam tofu in a steamer basket over boiling water. 12-ounce package firm tofu tablespoons peanut butter teaspoon sea salt cup pure maple syrup tablespoons maple sugar or natural cane sugar tablespoons Dutch cocoa powder teaspoon vanilla extract teaspoon almond extract tablespoons filtered water cup dairy. about 5 minutes. Freeze cups until chocolate dries.and sugar-free bittersweet chocolate chips 1 teaspoon canola oil Miniature foil baking cups as molds 1. slowly peel foil from chocolate cups. 2. Slowly spoon tofu cream filling into chocolate cups so that cups are 3⁄4 full. Dissolve turmeric in remaining 1 tablespoon lemon juice. Refrigerate tightly covered for at least 1 hour before using. maple sugar. The secret to making this sensational tofu cream is first blanching the tofu then thoroughly creaming it in a food processor. Stir until melted. P E R S E R V I N G (2 tablespoons): 64 cal. 5. Blend 10 seconds more. 31% fat cal. stopping to scrape sides. Remove tofu from steamer and wrap in a clean kitchen towel. 1 3 1 ⁄4 1 ⁄4 3 3 1 1 2 1 * 8g protein. and extracts. bring to a boil. 3. Blend for 2 minutes. cover. Scrape sides of container and add sugar. pat dry. Remove tofu from water. 16g fat. add to processor with lemon zest and extracts. 15 minutes. 1 pound firm silken tofu 3 tablespoons smooth cashew butter 1 ⁄4 cup maple syrup 1 ⁄4 cup maple sugar powder or dried cane juice 1 ⁄2 teaspoon sea salt 1 ⁄4 cup fresh lemon juice (reserve 1 tablespoon) 1 tablespoon finely grated lemon zest (peel) Pinch of turmeric 2 teaspoons vanilla extract 2 teaspoons lemon extract 1. try using hazelnut butter or almond butter. junk-free version of a greatly missed treat. replace the cashew butter with two tablespoons of canola oil. If chocolate softens.
until mixture begins to thicken. Transfer to four 1 ⁄2-cup ramekins. bring to a gentle simmer over medium-high heat and cook for 1 minute. 2g fiber. 25g carb. baking powder. 6g protein. or until a wooden pick inserted into the center comes out clean. if desired. 0mg chol. 7g protein. Just before serving. stirring constantly. and salt and set aside. 3–4 minutes. In a medium bowl. Make cake: Preheat oven to 350°. Refrigerate for several hours. Slowly stir in cocoa nib infusion. the cakes are filled with strawberry jam and encased in smooth chocolate ganache. Remove from heat and slowly and evenly pour over cake until it is covered. 4. 0mg chol. 3. gradually combine chocolate chips with soymilk. and salt. In this recipe. dairy-free mousse is healthy enough to eat every day.Delicious Living * Yellow Cake with Chocolate Tofu Ganache Serves 12 / The addition of soft tofu makes this cake moist and delicious. 77g carb. mix tofu. Make Chocolate Ganache: In a double boiler set over simmering water. In a food processor or blender. 3g sat fat. 276mg sodium Delicious Living Inspired Tofu Cookbook sponsored by deliciousliving. P E R S E R VI N G : 184 cal. stirring until combined. gently thawed berries. PER SERVING: 522 cal. 2. mixing until smooth. and vanilla until smooth. * Cocoa Nib Mousse Serves 8 / This velvety. Gradually add wet mixture to dry ingredients. Strain into a bowl. and garnish with berries and cocoa nibs. Discard nibs and set liquid aside. 21g fat. beat sugar and margarine together with an electric mixer until creamy. 3. Remove from heat. it’s delightful served warm. and let stand for 25 minutes. combine honey. Reduce heat and stir in puréed tofu. drained 11 ⁄2 cups soymilk 2 teaspoons vanilla extract 1 ⁄2 cup strawberry jam C h o c o late G anache 11 ⁄2 cups plain soy milk 1 ⁄2 cup cocoa nibs 1 ⁄3 cup honey 3 tablespoons cornstarch Pinch of salt 11 ⁄2 cups silken tofu. for garnish 1. 2. Combine tofu mixture with sugar and margarine and mix completely. On cool spring evenings. One dish will feed two people after dinner—or one very hungry person.com 15 . cover. puréed until very smooth 1 ⁄2 cup dairy-free whipped topping (optional) 1 pint fresh raspberries Cocoa nibs. In a heavy saucepan. Cook for 2 minutes longer over medium-low heat. pressing nibs with the back of a spoon to extract liquid. 35% fat cal. 36% fat cal. In a large bowl. nondairy chocolate chips 1 cup whole soymilk 1. Combine soy milk and cocoa nibs in a small saucepan. but you can use any filling or frosting you want. cornstarch. When fresh raspberries are out of season. 8g sat fat. 4g fiber. Cook over medium heat. mixing to form a smooth paste. stirring constantly until the mixture is smooth. 21 ⁄4 cups sifted cake flour 2 teaspoons baking powder 1 ⁄2 teaspoon salt 11 ⁄4 cups sugar 1 ⁄2 cup soy margarine 8 ounces soft tofu. soymilk. Cool until cakes reach room temperature and remove from pans. Pour batter into greased pans and bake for 30 minutes. Let cool. 7g fat. Spread strawberry jam evenly on one layer and top with the other. Grease and flour two 8-inch cake pans. 9mg sodium 2 cups semisweet. use frozen. combine cake flour. until thick and creamy. top each mousse with a dollop of whipped topping.
Chill.Delicious Living * Maple Cheesecake with Pecan Pralines Serves 16–20 / It was love at first bite when Native Americans introduced European explorers to the sweet sap of the maple tree. 3. Pour over crust. Preheat oven to 350º.) 2. (This creates a water-tight seal for the pan when cooking in the water bath. Add extract and stir in pecans. 315mg sodium Edited by Elisa Bosley. Whip egg whites until glossy and holding stiff peaks. 10g protein. separated 1 cup maple sugar 1 pound low-fat cream cheese (Neufchatel) 1 pound firm silken tofu 16 ounces low-fat sour cream 1 4-ounce package low-fat vanilla tofu pudding mix 2 tablespoons natural maple extract Boiling water P ecan P ralines 2 1 1 2 tablespoons butter teaspoon maple extract cup pecan halves tablespoons brown sugar 1. Bake for 10 minutes on a baking sheet. make certain foil covers the entire bottom and extends 2 inches up the sides. cream egg yolks and sugar until creamy and light. Toast. In a food processor. 73mg chol. melt butter in a small saucepan over medium heat. Senior Food Editor Design and production by Vicki Hopewell and Brenda Gallagher Cover photography by Annabelle Breakey Delicious Living Inspired Tofu Cookbook sponsored by deliciousliving. reaching 1 inch up the side of the cheesecake pan. 1g fiber. Transfer to a large bowl and fold in egg whites. crush gingersnaps into a fine powder. tofu. Stir in oil.com 16 . Look for maple sugar in the bulk or baking section of your natural market. stirring. sour cream. for 3 minutes until fragrant. In a food processor. 4. Cool at room temperature. set aside. 36g carb. with foil bottom. Pour into a bowl and toss with brown sugar. Line the outside of a 10-inch springform pan with foil. To make pecan pralines. P E R S E R V I N G (with 2 teaspoons pralines): 363 cal. in the center. shake gently to settle. Cool. Pour boiling water into the baking pan. 50% fat cal. below. refrigerate overnight. until cake is set. 21g fat. and maple extract. Place a large baking pan in the oven and set cheesecake. Add cream cheese. Purée until completely smooth. Reduce heat to 325º and bake for 70–90 minutes. 6g sat fat. Garnish cheesecake with pecans just before serving. pudding mix. C r u st 2 cups crushed gingersnaps (about forty 11 ⁄2-inch cookies) 4 tablespoons canola oil F illing 4 eggs. creating a water bath. Press onto pan bottom and 1 ⁄2 inch up sides. Remove cheesecake from oven and water bath. 5.
silken tofu is a great substitute for dairy. FREE cookbook to get your creative juices flowing! Contents 18 Strawberry Banana Smoothie 18 Creamy Miso Dip 18 Low Fat Spinach Dip 19 Eggless Salad 19 Australian Pumpkin Soup 20 Mixed Medley Stir-Fry 20 Fresh Spinach Lasagna 21 Key Lime Pie 21 Easy Chocolate Dessert 22 Non-Dairy Low-Fat Pumpkin Pie 17 . light. Use Mori-Nu Silken Tofu in the convenient shelf-stable package to make delicious. dips.Special tofu recipes from our sponsor With its mild flavor and creamy-smooth texture. and gluten free. cholesterol free. Low fat. and healthy versions of your favorite recipes. eggs. silken tofu is perfect for making everything from nondairy smoothies. We’ve collected some of the best Mori-Nu silken tofu recipes here in a downloadable. and soups to main dishes and desserts. and meat.
combine all ingredients. 0mg chol. Place tofu in food processor and blend until completely smooth. stopping once to scrape down sides of bowl. Serve chilled. Process just until all ingredients are blended. Dip should be thick and have lots of texture. 1 package Mori-Nu Silken Lite Firm Tofu 3 tablespoons seasoned rice vinegar 2 tablespoons red miso 2 teaspoons sesame oil 1 teaspoon crushed fresh ginger 1. P E R S E R V I N G (1 tablespoon): 13 cal. Add remaining ingredients. Serve with fresh vegetables or crackers. 0g fat. P E R S E R VI N G : 63 cal. Whip until smooth. 3g fiber. celery. Serves 6 / Keeps up to two days in the refrigerator in an airtight container. partially thawed including liquid 1. green onions. 65mg sodium Low-Fat Spinach Dip Strawberry Banana Smoothie Serves 24 / If you prefer.S p e c i a l To f u R e c i p e s f r o m o u r S p o n s o r Creamy Miso Dip Serves 24 / Serve with raw vegetable crudites. 1g fat. Season to taste with pepper. to taste 1. and powdered vegetable broth in food processor. chopped 1 ⁄2 4-ounce can water chestnuts. 142mg sodium 18 . defrosted and squeezed dry 2-3 medium green onions. 6g carb. 5g protein. 30g carb. 3g fat. 0mg chol. cauliflower. Place tofu. In a blender or food processor. including carrots. use Mori-Nu Silken Lite Firm tofu. PER SERVING: 161 cal. add a little juice for a thinner consistency. and broccoli. Process until completely blended. cucumber spears. coarsely chopped 2 teaspooons fresh lemon juice Freshly ground black pepper. water chestnuts. 9mg sodium 1 package Mori-Nu Silken Lite Firm Tofu 1 ⁄2 cup Nayonaise Original Spread or light sour cream 2 tablespoons powdered vegetable broth 1 10-ounce package frozen spinach. 1 package Mori-Nu Silken Soft Tofu 1 small ripe banana 1 10-ounce package frozen sweetened strawberries. 1g protein. 1g carb. Process until smooth. Nayonaise or sour cream. 2. 1mg chol. and lemon juice. 7g protein. Chill at least 1 hour before serving. Add spinach.
275 mg sodium. 1997) 19 . 0mg chol.S p e c i a l To f u R e c i p e s f r o m o u r S p o n s o r Eggless Salad Serves 3 / You can also use Mori-Nu Silken Firm or Extra Firm Tofu. sliced in moons 1 leek. 8 cups (2 quarts) water or vegetable stock 6 cups peeled and cubed butternut squash or Japanese pumpkin 1 large medium-white onion. 2. Garnish with chopped chives or parsley. PER SERVING: 137 cal. 5g protein. Mix in remaining ingredients. 8 g carb. 1 package Mori-Nu Organic Silken Tofu 3 tablespoons Nayonaise Original Spread or other light soy mayonnaise 1 ⁄4 teaspoon ground turmeric 1 ⁄8 teaspoon dry mustard 2 tablespoons sweet pickle relish 1 teaspoon minced capers 2 tablespoons minced scallions 2 tablespoons minced celery 1 ⁄2 teaspoon minced fresh dill Salt and freshly ground black pepper. add tofu. mustard. In this version. chopped 1 tablespoon curry powder 1 tablespoon fresh thyme leaves 2 bay leaves 1 package Mori-Nu Silken Lite Firm Tofu. Drain tofu and pat dry with paper towels. 1g fat. In another small bowl. Once boiling. the tofu puree replaces the heavy cream that is traditionally used. Add tofu and miso. cook over medium heat for 30 minutes. 7g fat. sliced thin 1 tablespoon minced fresh ginger 2 cloves garlic. Puree well in a blender. and salt. 0g fiber. 188 mg sodium –From The Art of Tofu by Akasha Richmond (Morinaga Publications. mix Nayonaise. 91 mg calcium P E R S E R VI N G : 105 cal. Pass through wire mesh strainer to remove any fiber. Bring all ingredients except tofu and miso to a boil in a large pot. 23g carb. 9 g protein. cubed 1 ⁄4 cup white or yellow miso Chopped fresh chives or parsley 1. Australian Pumpkin Soup Serves 6 / Pumpkin or squash soup is served everywhere in Australia. Mash or crumble tofu into medium bowl. Refrigerate 30 minutes to allow flavors to meld. Let cool. to taste 1. turmeric. 2.
Stir-fry until vegetables are just crisp-tender. 3 bunches fresh spinach. Preheat oven to 350°. 1. Remove foil and bake another 15 minutes. and tofu until lightly browned. drained and crumbled 2 tablespoons chopped fresh parsley 2 teaspoons miso 1 ⁄8 teaspoon nutmeg 1 ⁄8 teaspoon black pepper 1 ⁄4 cup grated soy-Parmesan cheese 1 ⁄4 cup grated soy-Monterey Jack cheese (optional) S a u ce 3 tablespoons sesame oil 1 large clove garlic.S p e c i a l To f u R e c i p e s f r o m o u r S p o n s o r Fresh Spinach Lasagna Serves 8 / A hearty vegan favorite. Continue to add pasta. Separately.5mg chol. 15g fat. Boil 4 quarts water in a large pot. 8g protein. P E R S E R VI N G : 308 cal. tomato sauce and cornstarch until smooth. add another layer of pasta. Stir into wok. 610mg sodium 1. Chop spinach and add to onions. 16g protein. 16g carb. PER SERVING: 186 cal. divided 1 pound lasagna pasta 1 ⁄2 cup chopped green onion 3 packages Mori-Nu Silken Firm Tofu. In sesame oil. Let lasagna rest 15 minutes. saute garlic. 2. Lay strips of pasta so they cover the bottom and hang over sides of baking dish. drained (reserve liquid) 1 ⁄2 cup Mandarin orange segments 1 ⁄4 cup light soy sauce 2 tablespoons tomato sauce 1 tablespoon cornstarch About 26 ounces (11 ⁄2 to 2 cups) marinara sauce (homemade or bottled) 2 cups sliced mushrooms. sauteed in 2 tablespoons olive oil 1. Combine with remaining ingredients (except cheeses and sauce). soy-Parmesan. then cut and serve. ginger. 3 tablespoons olive oil. drain. Lightly oil a small rectangular baking dish and spread 1 ⁄3 of prepared sauce over bottom. ending with pasta and covering with sauce. Spread with half of the spinach filling. Blanch spinach for 1 minute. 2g fiber. minced 2 tablespoons grated fresh ginger 1 package Mori-Nu Silken Extra Firm Tofu. thoroughly coating ingredients. 11g fat. Drain and rinse pasta in cold water. and serve. boil for 10–12 minutes. Cover with foil and bake 20 minutes. Sprinkle soy-Jack on top if desired. 0mg chol. 407mg sodium 20 . Add tofu cubes. drained and cut into 1 ⁄2 inch cubes 1 ⁄4 pound broccoli florets 1 ⁄4 pound snow peas. Add pasta. washed 1 ⁄2 teaspoon salt Mixed Medley Stir-Fry Serves 6 / Serve hot over cooked rice. and filling. combine reserved pineapple liquid. Stir salt and 1 tablespoon olive oil into water. stems trimmed 1 ⁄2 cup slivered red bell pepper 1 ⁄2 cup slivered yellow bell pepper 1 ⁄2 cup thinly sliced leek 1 ⁄4 cup roasted peanuts 1 cup sliced mushrooms 1 8-ounce can pineapple chunks. warm. Remove tofu and set aside. soy sauce. Saute onions in remaining 2 tablespoons olive oil for 1 minute. then lay pasta flat on cutting board. 28g carb. Set aside. sauce. Add next 9 ingredients in order given.
Pour mixture into pie shell and chill for at least 2–3 hours. 12 ounce semi-sweet dark chocolate chips 2 tablespoons water 2 packages Mori-Nu Silken Lite Firm Tofu 1 teaspoon vanilla extract 1 graham cracker pie shell 1 large banana. Refrigerate 1–2 hours. blend until smooth. Melt chocolate chips in microwave oven with 2 tablespoons water. and honey. toasted 1. 73g carb Easy Chocolate Dessert Serves 8 / Mori-Nu Silken Extra Firm Tofu may be substituted. Thoroughly blend tofu in a blender or food processor. 1 package Mori-Nu Silken Lite Firm Tofu 1 ⁄2 cup key lime juice or regular lime juice 8 ounces tofu cream cheese 2 teaspoons freshly grated lime zest 2 packages Mori-Nu Mates Vanilla Pudding Mix 1 tablespoon honey 1 graham cracker pie shell 1. Blend tofu with lime juice in a food processor until completely creamy and smooth. pudding mix. PER SERVING: 369 cal. Garnish with remaining banana slices and almonds.S p e c i a l To f u R e c i p e s f r o m o u r S p o n s o r Key Lime Pie Serves 8 / Mori-Nu Silken Firm or Extra Firm Tofu can also be used. P E R S E R VI N G : 218 cal. Drain excess water from tofu. 0mg chol. 7g protein. 25g carb. 3. layer sliced banana and chocolate mixture. 12g fat. sliced Sliced almonds. 2. 2. 57mg sodium 21 . Add melted chocolate and vanilla to tofu and blend at high speed for 2 minutes. zest. Add cream cheese. 15g fat. In pie shell (or pudding cups). 6g protein. 0mg chol.
honey. Bake for about 1 hour. 0mg chol. use Mori-Nu Silken Extra Firm Tofu. 2g fiber. If you like.S p e c i a l To f u R e c i p e s f r o m o u r S p o n s o r Non-Dairy Low-Fat Pumpkin Pie Serves 8 / For firmer texture. 26g carb. Drain tofu and blend in a food processor or blender until smooth. you can substitute 1 tablespoon pumpkin pie spice for the other spices. Filling will be soft but will firm as it cools. 49mg sodium 22 . Preheat oven to 350˚. vanilla. and spices. 4g protein. 11 ⁄2 packages Mori-Nu Silken Lite Firm Tofu 2 cups canned or cooked pumpkin 2⁄3 cup honey 1 teaspoon vanilla extract 11 ⁄2 teaspoons ground cinnamon 3 ⁄4 teaspoon ground ginger 1 ⁄4 teaspoon ground nutmeg 1 ⁄4 teaspoon ground cloves 1 unbaked 9-inch pie crust 1. 1g fat. blend well. Chill before serving. Pour into unbaked pie crust. PER SERVING: 122 cal. Add pumpkin.
com 23 .Delicious Living Delicious Living Inspired Tofu Cookbook sponsored by deliciousliving.
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