Use Nature Balanced Diet For Optimal Nutrition

 

TOFU

 

Experiencing Tofu

Tofu is an economical source of protein, and contains no cholesterol. Tofu can be prepared in a variety of dishes, soups, salads, dressings, dips and desserts. It is also an excellent food for babies and children. Tofu can be mixed in a blender with fruit, vegetable, nuts, seeds or anything you like.

 

(Block sizes for people following the Zone Diet)

 

200grams of Tofu = about a palm full = are the protein requirement for on meal

In 120 grams of Tofu, there are 86 calories, 12g. protein, 5g fat, 2.9g carbohydrates, 154mg calcium, 151mg iron, 8mg sodium, 50mg potassium and small amounts of the B-complex.

 

Once taken out of the packet, it has to be stored in a container covered with water, which should be changed daily. Tofu can be used uncooked, cooked and frozen.

 

Uncooked

As in Dips, Spreads, Dressings and Cheese, Cream etc, substitutes.

 

Cheese Substitute: Simply slice thinly and use as it is or flavour with tamari, miso, tahini, lemon juice, chilli, garlic, herbs and spices or fresh parsley, chives etc.

 

As Cottage Cheese : Crumble Tofu and mix to your favourite flavour, as above or choose

avocado, sprouts, honey, nut or seed paste, homemade jam or dips etc.

 

As Sour Cream : Take 240 gram (4Blocks)Tofu and blend in with 1.1/3 tsp. of cold pressed Olive oil,(4Blocks) 4 table spoons of fresh lemon juice. Finally add some greens, like parsley, chives, leek about 1/2 a cup or to taste.

 

As a Dip: Blend: 240gr. tofu (4P), 4tsp. avocado (4F), the juice of 1 lemon, 1 clove of garlic, water or vegetable broth to form right consistency. Add other herbs, spices etc to your own liking. Add 4Blocks of Carbohydrate and you have a complete Zone Menu.

 

Avocado does not contain cholesterol !
It's natural oil and bulk is good for the intestines, colitis and ulcers.

 

As Tofu Cream : Blend tofu with any fruit, fresh or dried and fruit juice for right consistency. Again add anything else you fancy, sunflower seeds, carob powder for chocolate cream, nuts.

 

As Spread : Like "dip recipe", or: (Snack Size) 1 cup cut green beans (1C) , cooked,

60gr. tofu (1P), tamarie, 1 clove garlic, chilli, 1 small onion, parsley. 1/3tsp. Olive 0il (1F)

 

In Salads : Cut tofu into bite-size cubes, marinade in miso sauce, spice with chilli and

toss into any salad and sprinkle with sunflower seeds.

 

In Salads: Almond Salad (or any other nut), cut tofu in bite-size cubes, combine with lemon
juice and vegetable salt in a large bowl, mix in some celery, leek, grated zucchini, almonds -

slivered and toasted.

Top with tofu sour cream dressing .

 

Cooked Tofu

Cooked Tofu will change its texture, making it harder and chewier. While cooking, add desired taste; tamarie, chilli, ginger, herbal salts, curry, spices or cook in vegetable broth .

 

Method: Cut tofu into bite size cubes, place into saucepan and fill 1/2 with water, letting 1/2

of the tofu sticking out. Add your desired taste and boil for around 10min. watching not to burn

tofu. Drain if any water or stock is left and use in salads, side dishes, vegetable dishes,

casseroles, on sticks and grilled, etc.

 

Frozen Tofu

Freezing will change tofu into a meaty, chewy consistency. In this form it will soak up marinades more readily.

 

Method: Wrap tofu into plastic and put into the freezer until frozen solid. Thaw at room

temperature or pour boiling water over it. Marinate in a glass bowl. With frozen tofu, you

will need to mix and squeeze the marinade into the tofu. Use now like cooked tofu.

 

Tofu In Soups - Method:

Cut uncooked tofu in bite size pieces and simply cook it together with your soup. This way the

tofu will soak up the flavour of your soup. In clear soups, where tofu is the only ingredient,

you could use frozen tofu, as this will highlight the taste and texture of the tofu.

 

Any recipe which requires meat can be changed by using tofu.

 

Basic Recipe:

 

Across The Garden Soup:

Take a nice size cooking pot and cut carrots, celery, potatoes, onions, green beans and uncooked tofu into it. Add water to cover and flavour with garlic, chilli and some basil. Cook until beans are just right. Take off heat, take out 1/2 cup of soup stock and mix with 1 tsp. of miso, put back into the soup, stir in. Top up with some fine cut zucchini and parsley.

 

Curry Tofu And Brown Rice:

Marinate 180gm.frozen tofu cubes for 1 hour in a mixture of:

1 tbs. curry powder, 1 tbs. honey, 3 tbs. tamarie, 1 tbs. tahini, pinch of chilli. Grill marinated cubes for 10 min turn and grill 5 min. In a saucepan cook over low heat until thickened; 1 cup water, 2 tbs. tamarie, 1 tbs. cornstarch. Add tofu and ready 1 cup cooked carrot, celery pieces to the sauce, toss, serve over 1/4 cup of brown rice.

 

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Article supplied by the editor of Use Nature, Dieter Luske

 

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