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Tofu Recipes

By: Ron Lagerquist

"Cooked soybeans have a digestibility rate of 68%, whereas tofu is 95% digestible, yet has all the nutritional qualities of raw soybeans."

It is so easy to make these types of meals the majority of you food intake. Once again, we would like to encourage you to make the highest percentage of your diet raw fresh fruits and vegetables—not concentrated protein foods. As you become more sensitive, you will find these foods to be heavy and slightly mucus-forming. These foods are a blessing especially in parts of the world where they do not enjoy the freedom of our fresh bounty. Concentrated foods are essential to the survival of impoverished peoples around the world. At present, we live in a land flowing with milk and honey where every fruit and vegetable and countless forms of food are available. There will come a time when this will not be so. It is good to learn to be satisfied and content with a simple diet. We will find that our bodies will respond with greater health when we learn to eat less and more simply.

Tofu Tid Bits

1 lb. tofu
1 tsp. honey
3 Tbs. soya sauce
1 tsp. tarragon
1/2 tsp. onion powder
1/2 tsp. garlic powder

Mix garlic, onion and honey in soya sauce. Cut tofu into small 1/2 inch cubes. Marinate in refrigerator for 1 hour. Drain, marinate well and mix in tarragon and yeast until cubes are coated. Gently brown tofu and serve. This is excellent by itself or in vegetable salads.

Let’s talk about frying. All oil used in frying is destroyed. But if you must fry, use oils with the least amount of essential fatty acids and the greatest amount of saturated and monounsaturated fatty acids. Add sulfur rich garlic and onion to lessen free radical damage that is caused during frying and only use the amount needed to prevent food from sticking. Here is a list in order of the oils least damaged by high temperatures.

1. butter
2. tropical fats
3. peanut oil
4. sesame oil
5. canola oil
6. olive oil

Tofu Burgers

1 lb. soft tofu
tofu burger mix

Follow directions on the box. Bake or use a tiny amount of butter for browning.

There are many tofu mixtures you can buy that are excellent in quality and taste which can be purchased at your local health food store. Tofu Scrambler is another example of a delicious product that allows tofu to taste like scrambled eggs. The kids will love it.


Tofu Onion Dip 

Makes 1 1/2 cups

1 lb. soft tofu
1/4 cup flax oil
1/2 cup water
2 Tbs. lemon juice
1 Tbs. cider vinegar
Tbs. onion flakes
1 tsp. Vegit
tsp. sea salt
1 tsp. Good Tasting Yeast

Combine liquid ingredients and blend. Add a small amount of tofu while blender is running until mixture is creamy smooth. Blend in dry ingredients. Let stand in refrigerator 1 hour and serve.

Tofu Horseradish Dip 

makes 1 1/2 cups

1 lb. soft tofu
1/4 cup flax oil
1/2 cup water
3 Tbs. horseradish
2 Tbs. lemon juice
Tbs. onion flakes
pinch of cumin
tsp. sea salt
pinch of ginger

Combine liquid ingredients and blend. Add a small amount of tofu while blender is running. Mix until creamy smooth. Blend in dry ingredients. Let stand in refrigerator 1 hour and serve. This dip can be thickened by adding a few tablespoons of ground nuts. Salsa sauce can also be mixed into blended tofu for a quick dip.

Tofu Popsicles

1 cup soft tofu
1/2 cup soy milk
1/2 cup Sucanat
1/4 cup carob powder
2 tsp. vanilla
1/4 tsp. cinnamon

Blend all ingredients until silky smooth. Freeze in your favorite Popsicle molds. Try blending in banana, raisins or dates. This can also be eaten as a delicious pudding.

Tofu Tamari

1 block firm tofu
1/2 cup Tamari sauce
tsp. garlic powder

Peel back top of tofu. Pour off water. Slice tofu in container. Add Tamari sauce and garlic powder. Cover with plastic and let sit overnight. May be eaten cold or with salads. Great as a side dish or heated under the grill. Eat in moderation—super salty.

Related Article: Is Soy Healthy?

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