Meatless Monday – Soy-prise!

Contrary to popular belief, not all vegetarians/vegans like tofu! This includes me. However, my craving of the month interestingly enough is tofu. This Meatless Monday post gives the lowdown on tofu.

Tofu is made from soybeans which also produce the following items:

tempeh, tofu, soy sauce, soy flour, soy lecithin, soy milk, edamame, miso

Tofu comes in two basic types: firm and silken. You can also find extra-firm and silken that has already been flavoured. When buying tofu make sure it is organic and non-GMO. Store tofu in the fridge and place unused portions in some liquid in an air-tight container. Before using, squeeze out excess water by using a tofu press or wrapping in paper/kitchen towel with heavy weight on top. Chop into desired shape and size and marinate or rub to impart some flavour. Bake and add to desired dish.

*It is advised that people with hypothyroidism and/or are prone to estrogen dependent cancers avoid the consumption of soy.
*There is controversy as to whether soybeans can be properly digested. Fermentation is said to help in this respect so products such as tempeh and miso are considered better options.
Is Soy Bad For You, or Good?


Tofu is a great source of calcium and good source for manganese, copper, selenium and protein. It also contains iron, omega 3 fats, magnesium, zinc and vitamin B1. This low-glycemic index food can be used in a variety of ways, both sweet and savoury.

The World’s Healthiest Foods – Tofu

Suggestions for Use:

  • Crumble some firm tofu and mix with onion and sweet peppers to make scrambled tofu.
  • Crumble firm tofu and mix with a mayonnaise type condiment to make sandwich filling.
  • Bake cubes of firm tofu with curry spices and add to an Indian flavoured curry dish.
  • Add plain cubes to a stir-fry.
  • Use the silken tofu to make chocolate mousse or pudding

Simple recipe for baked tofu
Whisk together 1 teaspoon of grapeseed oil, ½ teaspoon of nutritional yeast and a shake of salt and pepper. Toss a handful of tofu cubes in the mixture to coat and bake them for about 30 minutes in a preheated 350°F oven. Flip them over halfway through baking time for even browning on both sides. Eat plain, with dipping sauce or as an accompaniment to your main meal.




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