how to cook tofu by guid765


Guide teaches you how to cook tofu

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									                                               Soy Shopping List

 Soyfoods Health Benefits

Most soyfoods are a good source of high        F    Italian soy sausages
                                               F    Olive oil
quality protein and fiber and contain little
                                               F    Spaghetti sauce

or no cholesterol or saturated fat. Many       F    1 package pasta
                                               F    Parmesan cheese
soyfoods provide essential vitamins and        --

minerals, such as vitamins A, D, and B,        F    Rice                            Recipes & health information
                                               F    1 package firm tofu
                                                                                    on cooking with soyfoods.
calcium, iron, and potassium, which our
                                               F    Sesame oil
bodies need to stay healthy.                   F    2 onions
                                               F    Garlic
                                               F    Soy sauce
Studies suggest that soy protein may           F    Rice wine vinegar
                                               F    1 Green pepper
help reduce the risk of heart disease and      F    1 Red pepper

help maintain a healthy weight. Soyfoods       F    Fresh Basil
can add variety and nutritive value to         F    Soy crumbles
                                               F    Ground cumin
both children’s and adults’ diets without
                                               F    Cilantro
sacrificing taste. Eating a diet containing    F    Lime

                                                                                                                   Brought to you by the Soyfoods Association of North America
                                               F    Taco shells
soyfoods can also help you meet the
                                               F    Soy cheese
Dietary Guidelines for Americans.              --
                                               F    Vanilla soymilk
                                               F    Strawberry soy yogurt

A growing body of research suggests            F    Banana
                                               F    Blueberries, frozen or fresh
soyfoods may be helpful for those with
                                               F    Raspberries, frozen or fresh
diabetes and high blood pressure. Some         F    Strawberries, frozen or fresh
                                               F    Honey
studies suggest consuming soyfoods
early in life may help lower the risk of
                                               F    Soy nutrition bars
developing breast cancer.                      F    Soy whipped cream
    S oyfood M e a l I d e a s M a d e Eas y! See rever se p anel for a sim p le s h oppin g list

Pasta with Italian Soy Sausage*                      Tofu Stir Fry with Basil                            Easy Soy Crumbles* Tacos
* 65% less saturated fat than pork sausage                                                               * 80% less saturated fat than beef
                                                     1 cup uncooked rice
3 Italian soy sausages                               1 package firm tofu, cubed                          1 tablespoon olive oil
1 tablespoon olive oil                               3 tablespoons sesame oil                            1-2 cups soy crumbles
1 jar spaghetti sauce                                                                                    1/2 teaspoon ground cumin
                                                     2 onions, sliced
1 package pasta of your choice                                                                           1/3 cup chopped cilantro
                                                     1 clove garlic
Parmesan cheese for garnish, optional                                                                    Juice of 1/2 a lime, roughly 1 tablespoon
                                                     4 tablespoons soy sauce
                                                                                                         4 taco shells
Step 1 Cook pasta according to package               2 tablespoons rice wine vinegar
                                                                                                         Shredded soy cheese
directions.                                          1 green pepper, sliced into strips
                                                                                                         Bottled chipotle hot sauce, optional
Step 2 While pasta is cooking, defrost soy           1 red pepper, sliced into strips

sausage in microwave, if frozen. Cut sausages        1/4 cup basil leaves
                                                                                                         Step 1 Heat oil in skillet, add ground cumin and
into 2 inch slices. Heat oil in large skillet, add
                                                                                                         soy crumbles. Cook until heated through. Remove
soy sausage pieces and brown on both sides.          Step 1 Cook rice according to package
                                                                                                         from heat and mix in cilantro and lime juice.
About 3 minutes per side. Add sauce to pan           directions.
                                                                                                         Step 2 Fill taco shells with crumbles and top with
and heat through.                                    Step 2 While rice is cooking, add sesame
                                                                                                         shredded soy cheese and hot sauce.
Step 3 Mix pasta and sauce together and              oil to wok or large skillet and heat over med-

serve immediately.                                   high heat. When hot, add tofu. Cook tofu until
                                                     browned on each side, about 5 minutes.

Pair with a garden salad and bread for a com-        Step 3 Remove tofu from pan. Add remaining          Berry Banana Soy Smoothie
                                                     sesame oil to pan over medium heat. Add             1 cup vanilla soymilk
plete meal.
                                                     onions and cook until soft, about 3 minutes.        1 container (6 oz.) strawberry soy yogurt
                                                     Add garlic and stir fry until fragrant.             ½ banana, sliced
                                                     Step 4 Add soy sauce and rice wine vinegar to       ½ cup blueberries, frozen or fresh
Soy snacks boost nutrition and                                                                           ½ cup raspberries, frozen or fresh
                                                     pan, add peppers and stir fry until peppers are
energy! Soy bars can enhance your                    soft, about 3 minutes.                              ½ cup strawberries, frozen or fresh

workout or be a healthy snack.                       Step 5 Return tofu to pan. Add basil and            1 tablespoon honey, optional
                                                     stir fry until basil is wilted and tofu is heated
Lower saturated fat and cholesterol                                                                      Step 1 Place all ingredients in blender and
in your diet by trying soymilk over                                                                      blend until smooth. Top with soy whipped cream.

cereal or soy whipped cream on                       Serve over rice.
                                                                                                                  For more recipes & health
mixed berries.                                                                                                         information, visit

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