Tofu comes in different consistencies; extra firm to soft. Firm is best for stir-frying or grilling, while soft tofu works best in dishes like lasagna. Some tofu is high in calcium, depending on how it is made. Check the nutrition facts label.
Tempeh, made from cooked and slightly fermented soybeans, is high in protein and has a nutty flavour. You can find it in your supermarket's refrigerated or frozen sections or in health food stores.
Miso is a paste made from fermented soybeans and a grain like rice or barley. Its salty, savory flavour makes miso a popular base for soups.
If you purchase the boxed shelf-stable tofu, once opened you need to refrigerate it. Keep refrigerated tofu in a container covered with water and change the water every day or two to keep tofu fresh for up to a week.
In the refrigerator, tempeh keeps up to ten days. Frozen tofu and tempeh last for several months. Miso will keep in the refrigerator for several months.
Tofu can be stir-fried, grilled, added to stews and soups, and used in mixed dishes like lasagna.
Add tempeh to chili and pasta sauce or grill a slice.
Silken tofu makes the smoothest salad dressing and smoothies.
Use miso in soups, sauces and in marinades for meats and fish. Keep in mind it is high in sodium.
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