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Beginner's Tips for Cooking with Tofu, Tempah & Soy Products

Source of Recipe

Whole Foods
To start incorporating soy foods into your diet, ease into the many varieties of soy foods. Here are some suggestions:

Use plain soymilk in place of dairy milk when baking cakes, muffins, and quick breads. Substitute soymilk for dairy milk in equal amounts.

Tofu is very versatile and will take on the flavor of any marinade or sauce with which it is cooked. Make a tofu stir-fry with a delicious sauce, such as Whole Foods Market Soy Ginger Sauce, or top sliced firm tofu with your favorite barbeque sauce and bake at 400 degrees for 30 minutes.

Try using Miso (soybean paste) in place of salt in a soup or salad dressing recipe. Start out with just a little, and increase as desired.
Gradually incorporate soy into your diet. For example, mix soy crumbles into ground meat in a meatloaf recipe or crumble tempeh into spaghetti sauce along with ground meat.


Substitute soy meat analogs in place of your favorite meat products such as hotdogs, bologna, and pepperoni. These are flavorful soy products that make a great protein standby without the saturated fat.

Cooking With Soy:
Soy Foods such as tofu and tempeh, when properly cooked, can taste wonderful and offer delicious and nutritionally balanced alternatives to animal protein sources. Here are a few simple things to remember about soy foods:

Tofu:
Although several types of tofu or bean curd are available, tofu is available in two textures:

Firm or Extra-Firm Tofu:

Little difference exists between these two varieties. Both lend themselves to slicing or dicing. Either will hold its shape and can be cooked using several methods, including sautéing, grilling, broiling or braising. Marinating tofu overnight noticeably enhances the flavor; marinated tofu can be grilled, broiled or baked. This is a delicious way to enjoy the taste of tofu without spending a lot of time in the kitchen.

Soft Tofu:

There are several varieties of soft tofu or silken tofu. Silken tofu resembles custard and has a creamy, delicate texture and flavor. It is best used in making sauces, desserts, dressings and soups. Many stocks or broths make a simple and rewarding meal when a few spoonfuls of silken tofu are added.
Can tofu be frozen?
Tofu may be frozen and then defrosted to change its texture, making it chewier and meatier and taking on a fork-and-knife texture. Freeze the whole block of tofu or cut it into 1-inch thick slices and freeze on a plate overnight. Defrost the following day and follow your favorite tofu recipe.

How is tofu "pressed"?:

Because it contains a lot of water, tofu may be pressed overnight in a refrigerator by placing it in a colander with a plate underneath. Top it with another plate and apply weight with a jar. The excess water will drain, producing bean curd with a firmer texture.

Tempeh:

Tempeh is available in several flavors and combines soybeans with a variety of grains, seeds and nuts. Plain tempeh can be marinated before cooking; it is versatile and may be sautéed, grilled, broiled, used in stir-fries or simmered in a flavored broth. Add it to entrées, soups, stews, casseroles or sandwiches instead of beef or poultry. Crumbled, it makes great chili or meat sauce for pasta.