Vegan For Health Blog

How to prepare tofu for any vegan recipe

August 23, 2017

Does the thought of preparing tofu fill you will fear? Not only are you afraid you don't know how to do it but you're also afraid you might not like it? Well, I've got you covered with this post showing you how even a total sissy in the vegan kitchen can prepare firm or extra-firm tofu for any recipe and love it.

 

And, there's even a video so you can watch me do it!

 

Soy safety

 

But first, you might still be wondering if soy is safe for you because of myths circulating on the internet daily. Fact is, large population studies have supported the safety and even more, the health-protective and health-promoting benefits of soy. If you want to delve into the subject and learn the facts, here are some highly reputable linked resources (with no meat, dairy, big food or big pharma industry ties) explaining the most current medical evidence on the absolute safety and health promoting benefits of soy in your diet:

 

Soy & Your Health by the Physician's Committee for Responsible Medicine

 

Soy & Breast Cancer Survival Benefits by Dr. Greger on Nutritionfacts.org

 

How Soy Protects Bones, Breasts and Helps with Menopausal Symptoms by Dr. Greger on Nutrition Facts.org

 

I was also told this same information from my integrative oncologist, who suggested I add some whole food sources of soy into my diet including soybeans, tempeh, soy milk and tofu.

 

So, without further ado, here's how to do tofu!

 

Step 1: Buy a block of extra-firm tofu. Choose a tofu brand certified organic with the USDA Organic symbol and certified GMO-free. Look for a package with both symbols because soy is one of the main GMO crops in America, so you want to be sure to avoid the pesticides and genetic alteration.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Step 2:   Freeze the package of tofu. Simply throw the package of tofu in the freezer and freeze at least overnight.    

 

Step 3:  Thaw the tofu on the counter. The night before you want to use the tofu in a recipe, simply remove the frozen solid block of tofu in its package from the freezer and place on a plate on the counter, to thaw.

 

Step 4:  Prepare your tofu for use in a recipe. Forget about buying a tofu press (what even is that?) or placing your tofu on a plate with paper towels and books or whatever. Instead, (Watch me, below!) simply cut open the package, dump out the water into the sink and squeeze your block of tofu like a sponge. Be gentle (and don't wring your tofu into bits) squeezing as you want to squeeze out the water from all sides and directions while retaining the shape of the tofu for easy slicing. After a minute or two your tofu will have no more water in it and be ready for use in any recipe.

 

 

 

Here is just one way I like to grill up my tofu marinated in balsamic vinaigrette for Balsamic grilled veggies and tofu over rice.

 

Here is another way I like to throw my tofu raw (simply marinated in vinegar or your favorite oil-free salad dressing) in salads. This one is tomatoes, artichoke hearts and tofu with balsamic vinegar tossed with fresh basil. 

 

 So, do your tofu this way because its simple enough even for a vegan sissy.

 

 pepper). Use a large spoon or hands to mix thoroughly so all the fries are evenly coated.

 

Step 3:  Spread on a parchment-lined cookie sheet, so they are not overlapping and place in a 425 degree F. oven for 20 minutes. Flip when browned on bottom and bake another 15 or so minutes until soft inside and crispy outside!

 

Serve immediately!

 

Want to watch me Cook, Chat & Chow Down with Steve & Rosemary where we make these fries along with my famous, easy 3-ingredient black bean burgers?

 

You'll hear some hilarious mishaps they've had in the kitchen getting started with these burgers and fries on their own and hear their amazing weight loss and health transformation story still in progress!

 

 

What do you want to learn more about:

 

Whole Food Plant-Based Oil-Free Recipes?

Vegan Cooking & Adventure Trips & Retreats?

Working with me for serious weight loss & measurable health gains?

The Free Plant-Empowered Woman Facebook Group?

 

CLICK HERE!

 

 

 

 

-Naomi :)

 

 

 

 

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DISCLAIMER: Naomi Green is a Vegan Lifestyle Coach & Educator certified by the Main Street Vegan Academy with a certificate in Plant-Based Nutrition from The T. Colin Campbell Center for Nutrition Studies and eCornell.   Her website, Goingveganforhealth.com and her Plant-Empowered Woman  programs are a service of Going Vegan For Health, LLC, owned by Naomi Green. The content and material on this website should not be considered medical advice nor medical treatment for any specific health conditions. Naomi Green is not a health care provider or clinical nutritionist. Consult your doctor before changing your diet and discuss any and all medications you are on including monitoring your health for positive changes that may affect the amount of medication you are taking.

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