Introduction

One of the most important components of any vegetarian or vegan diet is tofu. It is a versatile soy dish that can be used for a wide variety of different dishes from eastern style meals to breakfasts, drinks and even for delicious desserts!

Tofu is made from soy and is what is known as a complete food because it contains all of the eight amino acids that are essential for the human body. Tofu is also high in protein, which some vegetarians can find they struggle to get enough of. A single 4oz block of tofu contains around 9g of protein, which is around 18% of your recommended daily intake.

As well as protein, tofu contains a number of other essential vitamins and minerals including:

• Copper, Manganese and Copper – these help you to absorb one another and are vital for a healthy body. In a 4oz portion of tofu you get about 11% of your recommended daily value of copper and about 33% of your recommended intake of iron and manganese. Both iron and copper help produce energy, whilst copper and manganese are strong anti-oxidants.

• Calcium – good for healthy bones and teeth and 4oz of tofu will give you around 10% of your daily-recommended amount.

• Omega 3 – an essential fatty acid usually obtained from fish or eggs but is also found in tofu. A 4oz serving will give you around 14% of your daily requirement of Omega 3. This fatty acid helps to prevent high cholesterol and can help prevent blood clots.

• Selenium – usually found in fish or nuts, you get 14% of your recommended daily value in a 4oz portion of tofu. Selenium is another strong anti-oxidant and also helps to regulate your thyroid and protect against cancer.

The benefits of tofu do not stop there as it also contains isoflavones, which can mimic oestrogen and so makes tofu very beneficial to women who are going through the menopause, as it can reduce some of symptoms. These isoflavones have also been linked to reducing the risk of prostate and breast cancer. However, too much tofu and these isoflavones can interfere with the operation of your thyroid. It can also result in reproductive issues in both men and women and the oestrogen mimicry can cause early onset of puberty (though you would need to eat a lot).

The components of tofu also help to lower the levels of bad cholesterol (LDL) and increase the levels of good cholesterol (HDL).

At the end of the day, eating too much of anything is bad for you and by introducing tofu into your diet you get a great, healthy meat substitute that makes some delicious meals.

This book has been written to show you some of the delicious, tasty dishes that you can make with tofu. It is so versatile that you can make all sorts of different textured meals with it. Being relatively bland it is an excellent food to take on the flavors of a dish, meaning you can really taste the flavor of the food.

For many people, tofu is a bit of a mystery, occasionally seen in a Chinese restaurant. However, it should be a staple part of any vegetarian or vegan diet and should also definitely be included in the diet of any meat eater for its many health benefits. Whenever you want to eat tofu, this book will help you to understand how you can make delicious, healthy meals with this under-used ingredient.

All About Tofu

Before we delve in to the recipes, you should know a little bit about tofu and how it is made. It will give you a better understanding of this versatile ingredient and how it can be better used in all of your cooking, not just for the recipes in this book.

Tofu is made by taking soy milk (which comes from soaking, grinding, boiling and straining soy beans) and coagulating it. This produces curds, which are then pressed to produce the tofu.

Typically tofu manufacturers use various salts and acids to coagulate the protein and oil that is in the soy milk. It is actually the most important part of the process and if they get it wrong the tofu will be useless. A third type of coagulant, enzymes, is under development but hasn’t yet reached commercial use.

Tofu by itself is very bland; it has little smell or flavor. This means tofu is ideally suited for any sweet or savory dish and really allows you to taste the flavors of the dish you are preparing. Often tofu is marinated before use and it can be bought smoked or pre-marinated if you prefer.

There are a variety of different types of tofu on the market but typically there are two main types – fresh and processed. The fresh tofu is produced directly from the soy milk whereas the processed tofu is produced from the fresh tofu.

Fresh tofu comes in three types, depending on how much water is extracted from the tofu curds. Typically you will buy tofu in water, which helps it to stay moist. Most recipes call for the tofu to be drained, rinsed and often pressed to remove excess moisture before cooking with it.

Silken tofu has the highest moisture content and is undrained and unpressed. It is also known as soft or smooth tofu. It is produced when the soy milk is coagulated but not curdled. It comes in soft and firm consistencies (and sometimes others) but is a more delicate tofu than the others. Silken tofu has very different culinary uses than the other types of tofu.

Firm tofu (sometimes known as cotton tofu) is drained and pressed but still retains a good amount of moisture. It is firm like raw meat but when you press it the surface bounces back. Inside the texture is like a firm custard and the skin will hold the pattern of the muslin that was used to drain it.

Extra firm or dry tofu has had the most moisture pressed out of it and is firm like fully cooked meat. It is a little bit rubbery like paneer though and can crumble when sliced thinly. You will find the skin has a pattern on it from the muslin used to press it. Quite often in the West though this tofu is milled and then reformed which means it lacks this patterning. You can sometimes find this tofu shredded or in long strips, but those are less common.

The recipes in this book will call for different types of tofu, so you need to make sure you have the right type for the recipe you are cooking. Your local supermarket or health food shop will stock the different varieties or you can find them in Chinese or Japanese stores.

Tofu Breakfast Recipes

Tofu makes a surprising appearance as a breakfast food and can be used in a nice variety of different dishes to make a filling and healthy breakfast.

Tofu Breakfast Scramble

Serves 3.

Ingredients:

• 1lb firm tofu (drained, rinsed and pressed to remove water)

• 1 green pepper (diced)

• 2 large tomatoes (chopped)

• ½ red onion (diced)

• 1 garlic clove (minced)

• 2 tablespoons olive oil

• 1 tablespoon nutritional yeast

• 1 teaspoon chilli powder

• 1 teaspoon ground cumin

• 1 pinch whole cumin seed

• ½ teaspoon ground turmeric

• Salsa (to serve)

Method:

1. Crumble the pressed and dried tofu in to a bowl and stir in the seasoning before adding salt and pepper to taste.

2. Heat the oil in a pan and then add the onions and whole cumin seed and cook for a few minutes until the onion becomes translucent.

3. Add peppers, tomatoes and garlic and cook for a few more minutes before adding the tofu.

4. Turn the heat up a little and cook for a few more minutes until the tofu is hot.

5. Serve hot with salsa on the side.

South-western Scramble

Serves 4.

Ingredients:

• 16oz firm tofu (drained, rinsed and pressed to remove moisture)

• ¾ cup red bell pepper (finely chopped)

• ½ cup onion (diced)

• ½ cup Anaheim pepper (finely chopped)

• 3 tablespoons green onions (chopped, plus 2 for serving)

• 1 tablespoon olive oil

• 1¼ teaspoon ground turmeric

• ½ teaspoon each of salt and ground cumin

• ¼ teaspoon each of garlic powder and ground coriander

• 1 avocado (sliced – to serve)

• 3½ tortillas (warmed – to serve)

• Sour cream (to serve)

Method:

1. Crumble the tofu in to a bowl and put to one side.

2. Heat the oil in a large skillet on a medium heat and sauté the bell pepper, Anaheim pepper and onions for 3 to 4 minutes until soft, stirring occasionally.

3. Stir in the cumin, garlic powder, salt and coriander and cook for another minute until fragrant.

4. Stir in the turmeric and tofu with an additional 2 tablespoons of water and cook for a couple of minutes until it is warmed through.

5. Taste and season as required.

6. Place a generous scoop of the scramble in to a tortilla and garnish with avocado, green onion and sour cream.

Scrambled Tofu With Garlicky Grits

Serves 4.

Tofu Ingredients:

• 1 teaspoon dried thyme

• ½ teaspoon each sweet paprika and smoked paprika

• ¼ teaspoon coriander powder

• Dash of cayenne pepper

• 14oz extra firm tofu (drained and rinsed)

• 1 onion (quartered and sliced)

• 3 garlic cloves (minced)

• ½ cup cherry tomatoes (halved)

• 2 tablespoons lemon juice (fresh)

• 1 tablespoon olive oil

• Salt / pepper to taste

• Chopped scallions to garnish

Grits Ingredients:

• 4 cups vegetable broth

• 1 cup polenta corn grits

• 4 garlic cloves (minced)

• 1 tablespoon olive oil

• Salt to taste

Method:

1. Mix the tofu spice blend in a small bowl.

2. Heat the oil in a large pan over a medium heat and sauté the onion for 5 minutes before adding the garlic and cooking, stirring continuously, for another 30 seconds.

3. Break the tofu into bite sized chunks and sauté in the pan, stirring occasionally, for about 10 minutes making sure not to let it stick to the pan. Ensure the tofu dries out a little and no water gathers in the pan.

4. Add the lemon juice, season to taste and sauté for another 1 minute.

5. Add the spice blend and stir well before adding the tomatoes and cooking for another 5 minutes, stirring regularly.

6. Taste and season to taste, keeping warm until ready to serve.

7. Boil the vegetable broth with the salt in a large pot and turn the heat down to a simmer.

8. Add the polenta carefully and whisk for about 5 minutes until thickened.

9. Turn the heat to a low setting, cover and cook for a further 20 minutes, stirring occasionally.

10. When the polenta is nearly cooked pre-heat a small, lightly greased pan, and sauté the garlic for about 30 to 40 seconds so it sizzles but doesn’t burn.

11. Transfer the garlic to the polenta and stir in.

12. Serve the tofu mixture on a bed of (or next to) the grits and garnish with chopped scallion.

Zucchini Frittata

Serves 4.

Ingredients:

• 7oz extra firm tofu (crumbled)

• 12oz extra firm silken tofu (drained)

• 2 shallots (minced)

• 1 zucchini (shredded)

• 1 garlic clove

• ¼ water (or non-dairy milk)

• 3 tablespoons nutritional yeast

• 1 tablespoon corn-starch

• 1 tablespoon fresh oregano

• 1 teaspoon tahini

• ¼ teaspoon turmeric

• ¾ teaspoon salt

Method:

1. Line a 9” pie pan with parchment paper and spray with non-stick spray.

2. Preheat your oven to 400F.

3. Heat a non-stick pan and sauté the shallots for a few minutes until they soften but not brown.

4. Add the crumbled tofu and season to taste, cooking until the tofu begins to brown.

5. Add the zucchini and oregano and cook for a further 5 minutes until the zucchini softens.

6. Meanwhile, blend the rest of the ingredients until smooth.

7. Once the zucchini is cooked, add the contents of the pan to the blender and blend.

8. Add this to the pie pan, scraping out any stuck ingredients.

9. Smooth the top and bake for around 30 minutes until the center is set but it is not brown at the top.

10. Loosen the edges of the frittata and put a plate on top of the pie pan. Carefully invert the pan and peel the parchment paper off.

11. Serve hot or cold.

Breakfast Sandwich

Serves 1.

Ingredients:

• 2 ½” thick slices of extra firm tofu

• 1 English muffin (toaster)

• 2 slices cheese (any that you like)

• 1 slice bacon (meat or vegetarian)

• 1 slice tomato

• 2 x ¼ teaspoon nutritional yeast (1 per slice)

• Dash of salt and turmeric (per slice)

• Butter

• Handful of pea shoots or other microgreens

Method:

1. Sprinkle the salt, yeast and turmeric on one side of each piece of tofu.

2. Heat the butter in the frying pan and place the tofu in the pan (when the butter has melted) with the seasoned side down.

3. Sprinkle more seasoning on the top side of the tofu and cook for 4 or 5 minutes until golden brown then turn and cook for another couple of minutes.

4. Reduce the heat and place the cheese on top of the tofu.

5. Put one slice of tofu on top of the other and top with the bacon and heat until the bacon is warm.

6. Place the tofu stack in the muffin and top with the tomato and greens.

Vegan Bacon

Serves 4.

Ingredients:

• 1lb firm tofu (cut into bacon sizes strips)

• 2 tablespoons soy sauce

• 2 tablespoons nutritional yeast

• 1 tablespoon olive oil

• 1 teaspoon liquid smoke

Method:

1. Fry the tofu over a low heat until the outside is crispy by leaving them in the oil on either side for around 10 minutes.

2. Mix the soy sauce and liquid smoke.

3. Remove the pan from the heat and pour this mixture over the tofu, stirring the tofu so it is thoroughly covered.

4. Sprinkle the yeast over the tofu and cook until the liquid has evaporated and the tofu is covered with the yeast.

Tofu Salad Recipes

Firm tofu is a great addition to a salad, allowing a vegetarian or vegan to have high protein, interesting salads.

Japanese Tofu Salad

Serves 4.

Ingredients:

• 14oz firm tofu (drained, rinsed and pressed to remove liquid)

• 2 garlic cloves (minced)

• 1 onion (thinly sliced)

• 1 tomato (seeded and chopped)

• ¼ cup chopping cilantro

• 3 tablespoons soy sauce

• 2 tablespoons vegetable oil

• 1 tablespoon sesame seeds

• 1 tablespoon rice vinegar

• 1 tablespoon sweetened rice wine (mirin)

• 2 teaspoons sesame oil

• 1 teaspoon fresh ginger (minced)

Method:

1. In a small bowl whisk together the rice vinegar, mirin, sesame oil and soy sauce.

2. Heat the oil and sauté the ginger and garlic until they turn a golden color then stir into the soy sauce mixture.

3. Cut the tofu into chunks and toss with the cilantro, onion and tomato. Toss in the dressing and garnish with sesame seeds.

Tofu Salad

Serves 4.

Ingredients:

• 16oz extra firm tofu (drained, rinsed and diced)

• 2 garlic cloves (crushed)

• 2 carrots (grated)

• 1 cup snow peas (trimmed)

• 1 cup red cabbage (shredded)

• 2 tablespoons peanuts (chopped)

• 1 tablespoon each of sesame oil, dark soy sauce and sweet chilli sauce

• ½ teaspoon fresh ginger (grated)

Method:

1. In a large bowl mix the ginger, garlic, sesame oil, soy sauce and chilli sauce. Marinate the tofu in this for 1 hour in your refrigerator.

2. Boil a pan of water and boil the snow peas for 2 minutes before draining and immersing in cold water. Cool and put to one side.

3. After the hour marinating time toss all the ingredients in the large bowl and serve.

Miso Ginger Tofu Salad

Serves 4 to 6.

Ingredients:

• 10oz firm tofu (cut into ½” cubes)

• 6oz green beans (trimmed and cut into 2” pieces)

• 1 carrot (cut into fine strips)

• 1 cucumber (halved lengthwise and thinly sliced)

• 2 scallions (thinly sliced)

• 1 small head butter lettuce (torn into bite sized pieces)

• ¼ cup roasted and salted peanuts (chopped)

• Miso-ginger vinaigrette

• Ice

Method:

1. Fill a bowl halfway full with ice and water and put to one side.

2. Boil a salted pan of water and add the beans. Cook for 3 minutes before draining and transferring to the ice water bath. When the beans are cold, drain, dry and put in a large bowl.

3. Add the rest of the ingredients and toss until the vegetables are coated with the vinaigrette.

4. Sprinkle with the peanuts and serve.

Tofu Avocado Salad

Serves 4.

Ingredients:

• 11oz silken tofu (cubed)

• 1 avocado (cubed)

• 1 scallion (minced)

• 1 teaspoon lemon juice

• ¾ teaspoon salt

• 2 teaspoons sesame oil

• 1 teaspoon sesame seeds

• Handful of cilantro

Method:

1. Put the tofu in a colander over a bowl and leave for an hour for the excess moisture to drain.

2. Toss the lemon juice and avocado in a non-reactive bowl to stop it from changing color.

3. Add the rest of the ingredients and toss thoroughly but gently.

4. Top with fresh cilantro and serve.

Asian Tofu Salad

Serves 4.

Ingredients:

• 14oz extra firm tofu (drained, rinsed, dried and cut in to 1” cubes)

• 8 cups salad greens

• 2 carrots (halved lengthwise and sliced)

• 1 cucumber (chopped)

• 3 tablespoons canola oil

• 2 tablespoons rice vinegar

• 1 tablespoon honey

• 2 teaspoons soy sauce

• 1 teaspoon each of sesame oil and minced fresh ginger

• ½ teaspoon salt

Method:

1. In a bowl whisk up the honey, soy sauce, ginger, salt, sesame oil, canola oil and vinegar.

2. Cook the tofu and 2 tablespoons on a medium heat for around 15 minutes, stirring regularly, in a non-stick pan until golden brown.

3. Remove the pan from the heat, add another tablespoon of the dressing and stir well.

4. Toss the carrots, cucumber and greens in the rest of the dressing.

5. Serve immediately with the tofu on a bed of the vegetable mixture.

Shitake And Tofu Salad

Serves 4.

Ingredients:

• 1/2lb firm tofu (press to remove moisture and cut into ½” cubes )

• ¼lb shitake mushrooms (stemmed and sliced ½” thick)

• ¼lb green beans (trimmed and sliced into 1” lengths on the diagonal)

• 3 garlic cloves (minced)

• 3 scallions (minced)

• ¼ cup mint (chopped)

• ¼ cup cilantro (chopped)

• 2 Thai red chillies (stemmed, de-seeded and minced)

• 4 lettuce leaves

• 3 tablespoons soy sauce (divided)

• 2 tablespoons fresh lime juice

• 2 teaspoons sugar

• 1 tablespoon vegetable oil

• 1 tablespoon fish sauce (or vegetarian/vegan substitute)

Method:

1. In a large bowl whisk up the fish sauce, lime juice, sugar, crushed chilli and a tablespoon of soy sauce.

2. Heat the oil in a non-stick pan over a medium heat and cook the garlic for around 30 seconds until fragrant.

3. Add the shitake mushrooms and cook for another minute until they start to soften.

4. Reduce the heat slightly and add the rest of the soy sauce and cook for another 2 to 3 minutes until the mushrooms are tender.

5. Transfer the mushrooms to the bowl with the sauce in.

6. Add everything except the lettuce leaf to the bowl and toss carefully.

7. Put a lettuce leaf on each plate and top with a quarter of the mushroom mix before serving immediately.

Crispy Tofu Salad

Serves 8.

Ingredients:

• 15oz extra firm tofu (drained and cut into 1” pieces)

• 3 garlic cloves (crushed)

• 2 cups cherry tomatoes (halved)

• 2 cups green beans (trimmed and cut into 2” slices)

• 2 cups penne pasta (uncooked)

• 2 tablespoons red wine vinegar

• 1 tablespoon fresh dill (chopped)

• 1 tablespoon olive oil

• 1 tablespoon fresh lemon juice

• 1 teaspoon olive oil

• 1 teaspoon soy sauce

• ¼ teaspoon each sugar, salt and pepper

Method:

1. Pat the tofu dry with a kitchen towel.

2. Heat the teaspoon of oil in a non-stick pan and sauté the tofu for around 5 minutes (stirring regularly) over a medium to high heat.

3. Remove from the pan and chill for around half an hour.

4. Boil a pan of water and add the pasta. After 5 minutes add the green beans. Cook for another 5 minutes before draining, rinsing with cold water and allowing to cool.

5. In a large bowl mix the tofu, tomatoes, dill and pasta.

6. In a jar mix the vinegar with the rest of the ingredients. Cover and shake vigorously.

7. Pour the dressing over the salad, toss well and refrigerate (covered) for 30 minutes before serving.

Curried Tofu Salad

Serves 6.

Ingredients:

• 12oz firm tofu (drained, rinsed and cubed)

• 1 carrot (grated)

• 1 red bell pepper (chopped)

• 1 garlic clove (chopped)

• 1 green onion (chopped)

• ¼ cup pitted dates

• ¼ cup peanuts

• 2 tablespoons mayonnaise

• 1 tablespoon soy sauce

• 1 tablespoon lemon juice

• 1 tablespoon distilled white vinegar

• 1 teaspoon curry powder

• ¼ teaspoon red pepper flakes (crushed)

Method:

1. Preheat your oven to 350F.

2. Put the tofu on a lightly greased baking tray and cook for 25 minutes, stirring at the half way point.

3. Remove the tofu from the oven and cool.

4. In a small bowl mix the mayo, vinegar, lemon juice, soy sauce, curry powder and red pepper flakes.

5. In a large bowl mix the red pepper, peanuts, dates, garlic, carrots, tofu and green onion.

6. Pour on the sauce, mix well and chill for an hour before serving.

Cambodian Tofu Salad

Serves 4.

Ingredients:

• 1lb firm tofu (drained, rinsed, pressed and cut into 1” cubes)

• 3 garlic cloves (chopped)

• 1 jalapeno pepper (diced)

• 1” piece fresh ginger (chopped)

• 3 carrots (cut into 2” matchsticks)

• 1lb green beans (trimmed)

• 3 red bell peppers (thinly sliced)

• 7 scallions (cut into 2” slivers)

• 1 head of Boston lettuce (shredded)

• ½ cup lime juice (fresh)

• ¼ cup roasted unsalted peanuts (chopped)

• 2 tablespoons rice wine vinegar

• 1 tablespoon sugar

• 2 teaspoons Asian fish sauce (or vegetarian / vegan substitute)

• 1 teaspoon salt

Method:

1. In a small saucepan mix the garlic, ginger, sugar, fish sauce, jalapeno, vinegar and lime juice.

2. Bring to the boil before removing from the heat and putting to one side.

3. Boil a large pan of water, add the salt and beans and cook for 4 to 5 minutes until the beans are tender and bright green.

4. Drain the beans and cool in iced water. Pat dry when chilled.

5. Evenly divide the carrots, red peppers, lettuce, mint, scallions and beans between six plates.

6. Heat a non-stick pan on a medium heat and cook the tofu for 3 to 4 minutes per side until golden brown.

7. Add the ginger mixture, toss well and cook for another minute.

8. Spoon this over the vegetables, sprinkle with peanuts and serve.

Fruity Tofu Curry Salad

Serves 8.

Ingredients:

• 2 cups extra firm tofu (drained and cubed)

• 1 cup grapes (halved)

• 1 cup yogurt

• ½ cup white rice

• ½ cup celery (diced)

• ¼ cup walnuts

• 3 tablespoons green onions (diced)

• 2 tablespoons lime juice

• 1 tablespoon curry powder

• 1 tablespoon dried cranberries

Method:

1. Bring a pan of water to the boil, add the rice, reduce the heat and simmer for 20 minutes. Drain and put to one side.

2. Boil a large pan of water and cook the tofu for 3 minutes before draining and putting to one side to cool.

3. In a bowl, mix the curry powder, lime juice and yogurt.

4. In a large bowl mix together the cranberries, celery, halved grapes, green onions, tofu, rice and walnuts.

5. Pour in the curry dressing and toss well before serving.

Tofu Lunch Recipes

As you know, tofu is a remarkably versatile ingredient and makes for some great lunches. Many of these can be packed up and taken to work, making it an idea meal for the working person.

Tofu And Tuna Salad

Serves 6.

Ingredients:

• 12oz soft tofu (drained and cut into ½” cubes)

• 12oz tuna (drained)

• 3 cups bean sprouts

• 4 cloves garlic (thinly sliced)

• 2 tomatoes (cubed)

• 1 bunch watercress (chopped)

• ½ cup onion (chopped)

• ½ cup soy sauce (chopped)

• ¼ cup Japanese pickled radish

• ¼ cup sesame oil

Method:

1. In a 9x13” baking dish layer the tofu, tuna, bean sprouts, radish, tomatoes and watercress and put to one side.

2. Put the onion in to a bowl.

3. Heat the sesame oil in a non-stick pan and cook the garlic until browned (about 5 minutes).

4. Remove the garlic and pour the hot oil over the onion.

5. Add the soy sauce and then pour the dressing over the salad. Mix well before serving.

Tofu Burgers

Serves 4.

Ingredients:

• 14oz extra firm tofu (drained and cut into four 1” ‘burgers’)

• 4oz alfalfa sprouts

• 4 whole wheat rolls (toasted)

• 1/4lb cheddar cheese (sliced)

• 1 bunch of radishes (sliced)

• ½ cup soy sauce

• 2 tablespoons olive oil

• 2 tablespoons sugar

• 1 tablespoon white vinegar

• Honey mustard dressing (optional)

Method:

1. Mix the soy sauce, sugar and vinegar and cook for 5 to 7 minutes on a low heat until it thickens.

2. Put the tofu in a bowl and cover with the marinade mixture. Leave for 15 minutes, turning once.

3. Cook the tofu on a grill or in a pan with olive oil for a couple of minutes on each side.

4. Top each tofu slice with cheese and cook for another 2 minutes until it melts.

5. Serve in the bun topped with sprouts and radishes and honey mustard dressing if desired.

Tofu Fillet Sandwich

Serves 3.

Ingredients:

• 12oz extra firm tofu

• ½ cup mayonnaise

• Third of a cup of cornmeal

• ¼ cup each of flour and breadcrumbs

• 2 teaspoons onions (diced)

• 2 teaspoons pickled (diced)

• 2 teaspoons lemon juice

• Lemon pepper

Method:

1. Press the tofu to remove excess moisture and then freeze overnight. Cut into ½” slices the next day.

2. In a bowl mix the flour, breadcrumbs, seasoning and cornmeal.

3. Coat the tofu slices in this mixture and fry in a ¼” of oil for around 5 minutes on each side.

4. Remove from the pan when golden brown and drain on a paper towel.

5. In a small bowl mix the onion, pickle and mayo then add the lemon juice and season to taste.

6. Drizzle over the tofu and serve on a bun.

High Protein Salad Bowl

Serves 2.

Ingredients:

• 10oz firm tofu (drained and cut into 1” cubes)

• 1½ cups quinoa (cooked)

• ½ avocado (sliced)

• 2 tablespoons vinaigrette dressing

• 1 tablespoon sesame oil

Method:

1. Heat the sesame oil in a pan over a medium heat and sauté the tofu for 10 to 15 minutes until golden brown.

2. Divide the quinoa between two bowls and top with the tofu, dressing and avocado.

Easy Spring Rolls

Serves 8.

Ingredients:

• 10oz firm tofu (drained and diced)

• 8 rice paper sheets (9” round)

• 2 cups coleslaw mix (shredded carrot and lettuce – no mayo)

• ½ cup sweet and sour sauce

• ¼ cup soy sauce

• ¼ cup peanuts (chopped)

• 2 tablespoons rice vinegar

• ½ teaspoon sesame oil

• ¼ teaspoon sesame seed

• Fresh cilantro / green onion (optional)

Method:

1. In a small bowl mix the sesame oil, sesame seeds, vinegar and soy sauce together and put to one side.

2. Mix the tofu, nuts and coleslaw mix together in a large bowl.

3. Add the sweet and sour sauce and toss to coat.

4. Dip the rice papers in warm water and drain off excess water.

5. Place them in between damp kitchen towels until you are ready to fill them.

6. In the middle of each piece of rice paper (do these one at a time) place a cilantro leaf and a shred of green onion.

7. Top with ½ cup of the filling and fold one edge over the filling. Then fold in the sides and roll up.

8. Serve with the dipping sauce from the first step.

Soy Lime Tofu

Serves 1.

Tofu & Dipping Sauce Ingredients:

• 14oz extra firm tofu (drained, pat dry and cut into ½” cubes)

• Third of a cup each of lime juice and soy sauce

• 3 tablespoons sesame oil (toasted)

• 1 tablespoon peanut sauce (pre-prepared)

• 1 tablespoon coconut milk

Rice Ball Ingredients:

• 2/3 cups short grain brown rice (cooked)

• 2 tablespoons black sesame seeds

• 2 teaspoons rice vinegar

• Pinch of salt

Other Ingredients:

• 6 orange wedges

• 6 strawberries (hulled)

• 1 cup sugar snap peas (steamed)

Method:

1. In a shallow dish mix the lime juice, oil and soy sauce together.

2. Add the tofu and toss gently to combine before marinating in your refrigerator for between 1 and 4 hours, stirring occasionally.

3. Preheat your oven to 450F.

4. Remove the tofu using a slotted spoon and discard the sauce.

5. Spread it out on a flat baking sheet and roast, turning halfway, for 20 minutes until golden brown.

6. In a small container mix the coconut milk and peanut sauce to make a dipping sauce.

7. Mix the vinegar, rice and salt together and mash using a fork until the rice becomes sticky.

8. Dampen your hands and make the rice into 4 balls, sprinkling each one with sesame seeds.

9. Pack ½ cup of the tofu together with the peas and rice balls in a medium container (refrigerate the rest of the tofu mixture). Put the dipping sauce in the same container and the oranges / strawberries in another to make a great lunchbox meal.

Tofu Soup And Stew Recipes

For those cold winter nights stews are delicious and soups make for a very healthy and filling lunch that is easily portable in a thermos flask.

Tofu Mushroom Broth

Serves 4.

Ingredients:

• 2oz firm tofu (cut into ¼” cubes)

• 1oz dried shitake mushrooms

• 4 cups water

• 1 tablespoon soy sauce

• ½ teaspoon rice wine vinegar

• Scallion greens (to garnish)

Method:

1. Mix the mushrooms and water in a saucepan and boil on a high heat. Reduce the heat and simmer, partially covered, for around 25 minutes until the broth is a deep brown color.

2. Strain the mixture into a bowl, pressing on the mushrooms to remove as much moisture as you can. Discard the mushrooms.

3. Stir in the soy sauce and vinegar.

4. Divide between four bowls, stir in the tofu, garnish with the scallion and serve immediately.

Miso Soup

Serves 3.

Ingredients:

• 2½oz firm tofu (drained and cut into ½” cubes)

• 3oz noodles (dried soba)

• 2 green onions (thinly sliced)

• 1 handful watercress

• 3 tablespoons miso paste

• 3 tablespoons water

• 1 tablespoon apple cider vinegar

• 1 tablespoon white miso

• 1 teaspoon fresh ginger (minced)

• ½ teaspoon turmeric

• Pinch of red pepper flakes

• Handful cilantro

Method:

1. Cook the noodles in salted water, cool in cold water when cooked and then dry.

2. Boil 4 cups of water and remove from the heat. Pour some of the water in to a small bowl and mix in the miso paste.

3. Add this back to the saucepan, taste and add more paste as required.

4. Add the tofu, remove from the heat and leave for a couple of minutes.

5. Divide the noodles between three bowls and poor the tofu mix over the top.

6. Top with red pepper flakes, green onions, cilantro and watercress before serving.

Squash And Shitake Stew

Serves 4.

Ingredients:

• 1lb soft tofu (drained and cut into 1” cubes)

• ½lb shitake mushrooms (sliced)

• ½lb squash (cut into ½” cubes)

• 4 garlic cloves (minced)

• 2 scallions (green and white parts separated and thinly sliced)

• 1 bunch kale (roughly chopped)

• 4 cups vegetable broth

• 2 cups kimchi (roughly chopped)

• 2 cups water

• ½ cup kimchi liquid

• 2 tablespoons sesame oil

• 2 tablespoons miso paste

• 1 tablespoon each of chilli flakes and chilli paste

• 1 tablespoon mirin

• 1 tablespoon soy sauce

Method:

1. Warm the sesame oil in a large saucepan and cook the garlic and scallion whites for around 30 seconds.

2. Add the mushrooms and squash, stir well and cook for around 5 minutes until the squash begins to soften.

3. Add the kale and cook for 2 minutes until the leaves wilt slightly.

4. Carefully stir in the stock, water, kimchi, kimchi liquid, mirin, chili flakes, chili paste and miso paste.

5. Bring to the boil and then reduce to a simmer.

6. Stir in the soft tofu and cook for around 10 minutes until the soup has thickened a little.

7. Season to taste and serve sprinkled with scallion greens.

Thai Coconut Soup

Serves 4.

Ingredients:

• 15oz can of straw mushrooms (drained and rinsed)

• 14oz extra firm tofu (drained)

• 1 cube silken tofu

• 1 red bell pepper (sliced)

• 3 cups vegetable stock

• 1½ cups coconut milk

• 2 tablespoons light soy sauce

• 2 teaspoons ginger (minced)

• 2 teaspoons sugar

• 2 teaspoons dried lemongrass

• 2 teaspoons lime zest

• 2 teaspoons Thai red curry paste

• Fresh lime juice (to taste)

• Grated lime peel (to garnish)

Method:

1. In a large saucepan mix the coconut milk, stock, ginger, lime zest and lemongrass and boil.

2. Reduce the heat and simmer for between 5 and 10 minutes.

3. Add the curry paste to your desired hotness, stirring well.

4. Stir in the mushrooms, sugar, soy sauce and tofu and season to taste.

5. Simmer for a further 10 minutes.

6. Add the lime juice, stir well and serve on a bed of rice garnished with the red pepper strips, grated lime peel and a lime wedge.

Hot And Sour Soup

Serves 4.

Ingredients:

• 24oz silken tofu (drained and cubed)

• 4 scallions (silvered)

• 2 carrots (julienned)

• 4 cups vegetable broth

• 2 cups snow peas (sliced diagonally)

• 1 jalapeno pepper (deseeded and chopped)

• 2 tablespoons fresh ginger (chopped)

• 2 tablespoons rice vinegar

• 2 teaspoons arrowroot powder

• 2 teaspoons tamari sauce

Method:

1. Boil the broth in a large saucepan and add the jalapeno, snow peas, ginger and carrots and return to the boil.

2. Reduce the heat and simmer for 3 minutes until the vegetables are tender but crisp.

3. In a small bowl mix 1 cup of water with the vinegar, arrowroot and tamari.

4. Stir this into the soup for about a minute.

5. Add the tofu, turn the heat off and allow to warm through for a couple of minutes.

6. Serve sprinkled with scallions

Fiery Tofu Soup

Serves 6.

Ingredients:

• 14oz soft tofu (drained and cut into 1” cubes)

• 27oz low fat coconut milk

• 2 cups carrots (thinly sliced)

• ¾ cup fresh cilantro leaves

• 2½ cups vegetable broth

• 1½ cups green beans

• ¼ cup red curry paste

• ¼ cup fresh lime juice

• ¼ cup fresh ginger (thinly sliced)

• 2 tablespoons canola oil

• 2 tablespoons soy sauce

• 1 tablespoon dark brown sugar

• 2 teaspoons minced garlic

Method:

1. Heat the oil and sauté the garlic for 30 seconds until browned.

2. Add the curry paste and cook for another minute, stirring constantly.

3. Add the brown sugar and cook for a further minute before stirring in the broth, juice, ginger, soy sauce and coconut milk.

4. Reduce the heat and simmer, covered, for an hour.

5. Add the carrot and cook for 6 more minutes.

6. Add the beans and cook for another 4 minutes.

7. Finally add the tofu and cook for 2 minutes.

8. Serve garnished with cilantro leaves.

Super Soup

Serves 2.

Ingredients:

• 6oz silken tofu (drained and cubed)

• 4 garlic cloves (minced)

• 1 onion (halved and sliced)

• 3oz mushrooms (sliced)

• 3 baby bok choy (sliced)

• 5 cups water

• 1 tablespoon mellow white miso

• 1 teaspoon red pepper flakes

Method:

1. Boil the water in a medium sized saucepan.

2. Add all the ingredients except the miso, cover and simmer for around 15 minutes until the vegetables are tender.

3. Remove some of the broth and put in a small bowl. Stir in the miso.

4. Remove the soup from the heat, stir in the miso mix and serve immediately.

Spicy Carrot Soup

Serves 4.

Ingredients:

• 3 lemon ginger tea bags

• 5 carrots (roughly chopped)

• 1 leek (roughly chopped)

• 2 celery stalks (roughly chopped)

• 1 onion (roughly chopped)

• 2 dried chilies (halved)

• 2 cups vegetable broth

• 1 cup carrot juice

• 1 cup coconut water

• ½ cup silken tofu (drained)

• ¼ cup coconut (shredded – to garnish)

• 1 tablespoon olive oil

• Lump of ginger (to taste cut into ¼” slices)

Method:

1. Boil the broth, coconut water and juice.

2. Add the ginger, tea bags and chilies and simmer for 20 minutes.

3. Heat the oil in a medium pot and add the leek, onion, celery and carrots. Season to taste and cook for around 7 minutes until the onion becomes translucent.

4. Strain the broth into the vegetable pot.

5. Bring this to the boil then reduce the heat and simmer for 20 minutes until the carrots are tender.

6. Blend the soup with the tofu until smooth.

7. Reheat and serve garnished with coconut.

Spinach And Tofu Soup

Serves 4.

Ingredients:

• 16oz silken tofu (drained and cut into ½” cubes)

• 10oz spinach (frozen)

• 2 scallions (sliced and green/white parts separated)

• 1 quart vegetable broth

• 1 teaspoon sesame oil

Method:

1. Mix the broth with the white scallion and spinach and cook on a medium heat covered. Remove the lid occasionally and break up the spinach.

2. Boil the soup (about 10 minutes) and then reduce the heat and add the tofu.

3. Cook for a further 2 or 3 minutes.

4. Remove the pan from the heat and add the sesame oil and green scallion slices and season to taste.

5. Serve immediately.

Vegetable Tofu Soup

Serves 5.

Ingredients:

• 16oz silken tofu (drained and finely cubed)

• 2 carrots (finely chopped)

• 1 leek (finely chopped)

• 8oz collard greens

• 6 cups vegetable broth

• Celery seed, garlic powder and cayenne pepper to taste

Method:

1. Boil the broth and add your vegetables. Allow them to boil for 10 minutes to soften before adding the tofu.

2. Boil for a further 10 minutes before adding the garlic powder, cayenne pepper and celery seed to taste.

3. Boil for 2 to 3 more minutes before serving.

Tofu Dinner Recipes

The versatility of tofu makes it ideal for a dinner. It can be used in a wide variety of different dishes and makes a delicious yet healthy alternative to meat.

Baked Tofu

Serves 4.

Ingredients:

• 14oz extra firm tofu (drained, rinsed, halved and pressed)

• 3 tablespoons soy sauce

• ½ teaspoon sesame oil

• Sliced green onions and / or black sesame seeds to garnish

Method:

1. Preheat your oven to 350F.

2. In a small bowl whisk together the soy sauce and sesame oil.

3. Using a pastry brush, brush both sides of the tofu generously with this mixture.

4. Leave the tofu to marinate in this mixture whilst the oven heats (5 to 10 minutes).

5. Spray a baking sheet with olive oil and put the tofu slices on the sheet.

6. Bake for 1 hour; do not turn but brush with the soy sauce mixture a few times.

7. Cook until it is glazed and browned then serve.

Citrus Roasted Tofu

Serves 6.

Ingredients:

• 2 x 14oz extra firm tofu (drained)

• 10 baby carrots (quartered lengthwise)

• 2 garlic cloves (minced)

• Juice of 1 lemon

• Juice of 1 orange

• ½ cup orange marmalade

• Third of a cup slivered almonds

• ¼ cup fresh parsley (minced – to garnish)

• 2 tablespoons soy sauce

• 1 tablespoon yellow mustard

• 1 tablespoon olive oil

• ½ teaspoon dried tarragon

• ¼ teaspoon curry powder

Method:

1. Preheat your oven to 425F.

2. Slice your tofu into eight ½” slices and blot again to remove moisture.

3. In a small bowl whisk all the ingredients except the garlic, carrot, curry powder and almonds.

4. Place the tofu on a roasting tin lined with parchment paper and cover with some of the marinade mixture.

5. Roast for 15 minutes until the tofu turns a golden color.

6. Turn, marinade some more and roast for another 15 minutes.

7. Heat the oil in a small pan and sauté the garlic, almonds and carrots until golden then stir in the curry powder and remove from the heat.

8. Arrange the tofu on a serving platter, the edges slightly overlapping, and sprinkle the carrot mixture over it, garnishing with parsley.

Tofu Korma

Serves 6.

Ingredients:

• 12oz firm tofu (drained and cut into ¼” cubes)

• 2 onions (finely chopped)

• 4 garlic cloves (chopped)

• 1½lbs potatoes (cubed)

• 12oz cauliflower (chopped)

• 5oz Greek yogurt

• 1 bunch fresh cilantro (chopped)

• ¾ cup sliced almonds (toasted)

• ¼ cup heavy cream

• 2 tablespoons ghee (clarified butter)

• 1 tablespoon ginger (grated)

• 1¾ teaspoons ground coriander

• 1½ teaspoons each of ground cumin, turmeric and crushed red pepper flakes

• ¾ teaspoon sea salt

• ¼ teaspoon each of cinnamon and ground cardamom

Method:

1. In a small bowl mix the red pepper flakes, cumin, coriander, cinnamon, turmeric and cardamom.

2. Heat the butter in a large pot on a medium to high heat and sauté the onions for a couple of minutes until softened.

3. Add the ginger and garlic and then stir in the spices.

4. Cook for another couple of minutes before stirring in the cauliflower, potatoes, half the almonds and ¾ teaspoons of salt.

5. Stir in 3 cups of water, cover loosely and simmer for 20 minutes until the potatoes are just cooked. Taste and add salt if required.

6. About 5 minutes before the potatoes are cooked stir in the tofu.

7. In a separate bowl mix the cream and yogurt with a pinch or two of salt.

8. Turn the heat for the vegetables down to low and add the yogurt mixture and simmer on a low heat to warm through.

9. Alternatively, serve the yogurt on the side.

10. Garnish with the cilantro and rest of the almonds.

Tasty Tofu Burgers

Serves 8.

Ingredients:

• 1lb extra firm tofu (drained, rinsed, patted dry and sliced)

• 2 eggs

• ½ cup each of cashew nuts and sunflower seeds

• ½ cup mushrooms (sliced)

• ½ cup bread crumbs

• 1 tablespoon Dijon mustard

• 1 tablespoon soy sauce

• 1 tablespoon extra-virgin olive oil

• 1 teaspoon ground cumin

• ½ teaspoon ground cayenne

• ¼ teaspoon salt

Method:

1. Put all the ingredients, except the olive oil, in a food processor and pulse until it is mostly smooth, stopping occasionally to scrape the sides. If you feel it is too thin then add more breadcrumbs.

2. Divide the mixture into eight parts using your hands and press into patty shapes.

3. Heat the olive oil over a medium heat in a large skillet and put in as many patties as you can. Cover and cook for about 10 minutes turning once until deep brown in color (ensure the middle is cooked).

4. Serve in buns with your favorite burger accessories.

Thai Tofu

Serves 4.

Ingredients:

• 14oz firm tofu (drained and cut into ¾” cubes)

• ½ cup green onion (chopped)

• ¼ cup chunky peanut butter

• 3 tablespoons flaked coconut

• 2 tablespoons fresh ginger (grated)

• 1½ tablespoons olive oil

• 1 teaspoon soy sauce

• ½ teaspoon sesame oil

• Sesame seeds

Method:

1. Heat the oil over a medium heat in a pan and cook the green onions for a minute.

2. Add the tofu and cook for 2 minutes before sprinkling with soy sauce and then cooking for another 2 minutes.

3. Stir in the ginger and peanut butter carefully to avoid breaking the tofu.

4. Remove from the heat, add the coconut and serve sprinkled with sesame seeds.

Grilled Tofu

Serves 4.

Ingredients:

• 14oz firm tofu (drained, pat dry and cut into 1” slabs)

• 3 cups shallots (thinly sliced)

• 1 cup pineapple juice

• 1 cup lemon juice

• 1 cup light soy sauce

• 3 tablespoons sriracha sauce

• 3 tablespoons sugar

• 3 tablespoons corn-starch

• Zest of 1 lemon

• 3 sprigs of cilantro

• Grapeseed oil

Method:

1. Preheat your grill to a high heat.

2. Brush the tofu with oil and cook on both sides for about a minute on each side until deeply charred.

3. In a bowl mix the sugar, sriracha, lemon juice, soy sauce and pineapple juice.

4. Pour this over the grilled tofu and leave to marinate for an hour.

5. Pour 2” of oil into a small saucepan and heat to 325F over a high heat.

6. Line a sheet pan with paper towels and put next to the stove (to dry the shallots).

7. Put the corn-starch in to a small bowl and dredge the shallot discs in it, shake to remove excess corn-starch.

8. Add the shallots to the oil and cook for a couple of minutes until golden brown.

9. Remove with a slotted spoon and transfer to the sheet pan. Allow to drain and sprinkle with salt.

10. Place the tofu on a large plate, sprinkle with lemon zest and crispy shallots and garnish with cilantro.

Spicy Stir Fried Tofu

Serves 4.

Ingredients:

• 14oz firm tofu (drain, pat dry and cut into ¼” thick rectangles)

• 1 red bell pepper (julienned)

• 1 serrano pepper (deseeded and minced)

• 1 bunch kale (roughly torn and blanched for 1 minute)

• ¼ cup vegetable stock

• 1 tablespoon dry sherry

• 1 tablespoon soy sauce

• 1 tablespoon canola oil

• 1 tablespoon minced garlic

• 1 tablespoon ginger (minced)

• 2 teaspoons dark sesame oil

• 1 teaspoon corn-starch

• ¼ teaspoon each salt, sugar and pepper

Method:

1. In a small bowl mix the rice wine, stock, corn-starch and soy sauce.

2. In a separate bowl mix the salt, pepper and sugar.

3. Heat a pan and add the oil, swirling to ensure the pan is coated.

4. Stir fry the tofu for 2 minutes until it begins to color.

5. Add the chili, garlic and ginger and cook for another 20 to 30 seconds until fragrant.

6. Add the red pepper and cook for another minute.

7. Add the salt, pepper and sugar together with the kale.

8. Toss well; add the soy sauce mixture plus the sesame oil and cook for another 30 seconds until the sauce has thickened.

9. Remove from heat and serve on a bed of rice or noodles.

Spicy Peanut Tofu

Serves 4.

Ingredients:

• 14oz firm tofu (drained and cut into rectangles)

• 2 red bell peppers (cut into 1” strips)

• 3 tablespoons smooth peanut butter

• 2 tablespoons soy sauce

• 2 tablespoons fresh lime juice

• 2 tablespoons vegetable oil

• 1 tablespoon light brown sugar

• 1 tablespoon chilli garlic sauce

• 4 sprigs of cilantro (to garnish)

Method:

1. Preheat your oven to 450F.

2. Whisk together a tablespoon each of soy sauce and oil and put in a shallow container.

3. Dig the tofu in and coat thoroughly.

4. Brush two baking sheets with oil and divide the tofu between them scattering peppers around the edge.

5. Bake for 10 minutes, turn, and bake for another 10 to 15 minutes until the peppers start to char.

6. In a small saucepan whisk the chilli sauce, lime juice, peanut butter, soy sauce, brown sugar together with 3 tablespoons of water. Heat until warm.

7. Drizzle the sauce over the tofu mix and serve garnished with cilantro.

Tofu Dessert Recipes

Tofu is, quite surprisingly, absolutely delicious in desserts as you will find out in this chapter. Whilst initially it may sound a bit peculiar, give them a go because it makes for some fantastic desserts!

Tofu Chocolate Pudding Serves 4.

Ingredients:

• 12oz firm silken tofu

• ¾ cup semi-sweet chocolate chips

• 1 tablespoon water

Method:

1. Melt the chocolate in a double boiler with the water.

2. Drain the water from the tofu and put into your food processor and blend until smooth.

3. Add the melted chocolate to the tofu and blend further.

4. Refrigerate for 2 to 3 hours before serving.

5. This is delicious served with raspberries or strawberries and dusted with cocoa powder.

Amaretto Chocolate Tofu Mousse

Serves 6.

Ingredients:

• 12oz silken tofu

• 10oz semi-sweet chocolate chips

• ½ cup chocolate soy milk

• ¼ cup Amaretto

• ¼ teaspoon pure almond extract

Method:

1. Simmer the chocolate milk in a small pan and remove from the heat before it boils.

2. Melt the chocolate chips in a double boiler.

3. Add the soy milk and silken tofu to the chocolate chips and process in a blender until completely smooth.

4. Stir in the Amaretto and almond extract.

5. Chill for 2 hours to ensure it is set.

Tofu Chocolate Pie

Serves 12.

Ingredients:

• 8oz silken tofu (drained)

• 8oz cream cheese (softened)

• 6oz chocolate chips (melted)

• 1 egg

• 2 cups graham crackers (well crushed)

• 1/3 cup melted butter

• 2 tablespoons honey

• 1 teaspoon vanilla extract

• Greek yogurt

Method:

1. Mix the butter, honey and cracker crumbs and press in to a 9” pie pan to form the crust. You can blend this slightly if necessary to make it smoother.

2. In your food processor blend the tofu, egg, vanilla extract, chocolate and cream cheese, scraping down the sides occasionally. Blend until completely smooth.

3. Pour this filling in to the pie pan and cook at 350F for 30-35 minutes.

4. Chill well before serving with yogurt or whipped cream.

Lemon Cream With Blackberries

Serves 4.

Ingredients:

• 12oz firm silken tofu (drained)

• ½ cup honey

• ¼ cup fresh lemon juice

• 1 cup fresh blackberries

• 1 tablespoon grated lemon zest

Method:

1. Mix 2½ teaspoons of the lemon zest with the honey, tofu and lemon juice in your blender.

2. Blend until smooth, scraping down the sides occasionally.

3. Divide this between four bowls and garnish with blackberries and lemon zest.

Chocolate Orange Pie

Serves 8.

Ingredients:

• 12oz firm silken tofu (drained)

• 10oz semi-sweet chocolate chips

• Graham cracker crust

• 3 tablespoons orange liquor

• 1 tablespoon maple syrup or agave nectar

• Grated orange peel and sliced almonds to garnish

Method:

1. In your food processor blend the agave nectar, orange liquor and tofu until smooth.

2. Melt the chocolate chips and add to the tofu and blend until creamy.

3. Pour on to the crust and chill.

4. Serve topped with orange peel and almonds.

Strawberry Whip

Serves 2.

Ingredients:

• ½ cup firm silken tofu

• 2 tablespoons agave nectar

• 1 tablespoon fresh lemon juice

• ¼ cup strawberries (chopped)

• Dash of vanilla extract

Method:

1. Blend all of the ingredients until the mixture is smooth.

2. Refrigerate for an hour or two until completely chilled.

3. Serve with whipped cream and strawberries

Chocolate Macaroon Cookies

Makes 24 cookies.

Ingredients:

• 3oz extra firm silken tofu (drained)

• 1½ cups shredded coconut

• 1 cup flour

• ½ cup chocolate chips (melted)

• ½ cup sugar

• 1/3 cup canola oil

• 2 tablespoons milk (can use soy or almond milk)

• 1 teaspoon vanilla extract

• ½ teaspoon almond extract

• ¾ teaspoon baking powder

• ¼ teaspoon salt

Method:

1. Preheat your oven to 350F and line two baking sheets with parchment paper.

2. Puree the milk, oil and tofu in your food processor until smooth, scraping down the sides a couple of times.

3. Transfer this mixture to a large bowl and mix in the extracts and sugar.

4. Add the salt, baking powder and flour and stir well.

5. Mix in the coconut and continue to stir until it becomes a stiff dough.

6. Drop a tablespoon at a time, of the mixture, onto the baking sheets about 2” apart. Do not smooth out the tops.

7. Bake for 12 to 14 minutes so the bottoms are browned and the tops are just starting to color.

8. Cool for a couple of minutes on the baking sheets before transferring to cooling racks to completely cool.

9. Melt the chocolate and dip the bottoms of each cookie into the chocolate and put on the parchment paper with the chocolate side down.

10. Refrigerate for a minimum of 15 minutes before eating.

Chocolate Soy Ice Cream

Serves 4.

Ingredients:

• 12oz extra-firm silken tofu (drained)

• 1 cup soy milk (can substitute dairy if you prefer)

• 2/3 cup semi-sweet chocolate chips (melted)

• 1 tablespoon hazelnut flavored syrup

• 4 teaspoons espresso powder (the instant variety)

• 1 teaspoon vanilla extract

Method:

1. Put the vanilla extract, soymilk, tofu, hazelnut syrup and espresso powder into your blender and blend until smooth.

2. Add the melted chocolate and puree some more.

3. Pour this into a bowl, cover and refrigerate for a minimum of one hour.

4. Put this into your ice cream maker and freeze according to the machine’s directions.

5. Leave it to harden in your freezer for 4 hours or more before serving.

Magic Cookie Bars

Makes 16 bars.

Ingredients:

• ¾ cup graham cracker crumbs

• ¾ cup semi-sweet chocolate chips

• 2/3 cup flaked coconut

• ½ cup chopped pecans or walnuts

• 1/3 cup extra firm silken tofu (drained)

• 1/3 cup sugar

• 1/3 cup vanilla soy milk

• ¼ cup margarine

• 1 tablespoon corn-starch

Method:

1. Preheat your oven to 350F and spray an 8” square baking dish with a non-stick spray.

2. Blend the tofu, sugar, corn-starch and soy milk until smooth.

3. Melt the margarine and add the graham cracker crumbs, mix well and press into the bottom of the pan.

4. Pour the tofu mixture in to the crust and sprinkle with chocolate chips, nuts and coconut, pressing it down firmly.

5. Bake until lightly browned, about 30 minutes and cool completely before cutting into 16 bars.

Spicy Pumpkin Mousse

Serves 10.

Ingredients:

• 2 x 15oz cans of 100% pure pumpkin puree

• 1lb silken tofu (drained)

• 1oz dark chocolate (cut into shards)

• ½ cup maple syrup

• ½ cup Greek yogurt

• 1½ teaspoons ground cinnamon

• ¼ teaspoon each of sea salt, ground cloves and ground nutmeg

• ½ teaspoon ground ginger

Method:

1. Blend the tofu and pumpkin for about 30 seconds.

2. Add the salt, cloves, ginger, nutmeg, cinnamon and maple syrup and then process for another 30 seconds.

3. Refrigerate for a minimum of 4 hours then drain any water from the mousse.

4. Stir briefly and put into serving glasses, topping each one with 1 teaspoon chocolate and 2 teaspoons yogurt.

Tofu Drink Recipes

For those people who like smoothies, tofu is an ideal ingredient to these drinks, adding a dose of protein and making some delicious drinks.

Blueberry Smoothie

Serves 1.

Ingredients:

• 4oz silken tofu (drained)

• 1 cup blueberries (frozen)

• ½ cup crushed ice

• ½ cup pomegranate juice

• 1 tablespoon agave nectar

Method:

1. Blend all the ingredients until smooth and serve immediately.

Fruity Tofu Smoothie

Serves 3.

Ingredients:

• 12oz light silken tofu (drained)

• 1 cup mixed berries (frozen)

• 1 banana (peeled and sliced)

• ½ cup white grape juice

• 1 tablespoon honey

Method:

1. Blend all the ingredients in your food processor until smooth.

Tropical Tofu Smoothie

Serves 2.

Ingredients:

• 1 cup strawberries (sliced)

• 1 cup pineapple (cubed)

• 2/3 cup soft tofu (drained)

• ½ cup vanilla frozen yogurt

• 1/3 cup orange juice

• 1 teaspoon sugar

• Dash of nutmeg (ground)

Method:

1. Blend the tofu until it is smooth.

2. Add everything (except the nutmeg) and blend until smooth.

3. Serve immediately sprinkled with nutmeg.

Exercise Smoothie

Serves 1.

Ingredients:

• 1oz tofu

• ¾ cup pomegranate juice

• 2/3 cup soya milk

• 1 banana (peeled and cut in to chunks)

• 1 tablespoon flaked almonds

• 1 teaspoon honey

• Ice cubes

Method:

1. Blend the soy milk together with 2 ice cubes and the pomegranate juice and blend until the ice has broken down.

2. Add the honey, tofu and banana and blend until smooth.

3. To serve, pour into a chilled glass and garnish with the almonds.

Raspberry Tofu Shake

Serves 4.

Ingredients:

• 12oz firm silken tofu (drained)

• 1 cup raspberries

• 1 cup soy milk

• 1 banana

• ¼ cup frozen orange juice concentrate

Method:

1. Blend all the ingredients together in your food processor until smooth and serve immediately.

Strawberry Smoothie

Serves 4.

Ingredients:

• 8oz strawberry yogurt

• 10oz dessert tofu

• 5 peach slices (frozen)

• 3 strawberries (frozen)

• 1 cup orange juice

Method:

1. Blend all the ingredients together in your food processor until smooth.

High Energy Smoothie

Serves 1.

Ingredients:

• 6 strawberries (hulled and sliced)

• ½ cup orange juice

• ½ banana

• ¼ cup silken tofu (drained)

• 1 tablespoon honey

• 6 ice cubes

Method:

1. Add all the ingredients to your food processor and blend until smooth.

Blueberry Power

Serves 2.

Ingredients:

• 6oz raspberry yogurt

• 1 cup blueberries (fresh or frozen)

• 2/3 cup fat free milk

• ½ cup silken tofu (drained)

• 2 tablespoons raspberry spread

Method:

1. Add all of the ingredients in to your food processor and blend until smooth.

Breakfast Shake

Serves 4.

Ingredients:

• 1½ cups blackberries (frozen)

• 1 cup mango slices (refrigerated)

• 1 cup silken tofu (drained)

• 1 cup orange juice

• 3 tablespoons honey

Method:

1. Add all the ingredients to your food processor and blend until smooth.

Blackberry And Peach Smoothie

Serves 3.

Ingredients:

• 2 cups sliced peaches (frozen)

• 1 cup orange juice

• 1 cup blackberries

• ¾ cup soft silken tofu (drained)

• ¼ cup honey

• 2 tablespoons chopped walnuts

• 2 tablespoons fresh lemon juice

Method:

1. Put all the ingredients except the walnuts in to your food processor and blend until smooth.

2. Pour into a tall glass and top with walnuts.

Honey Nut Smoothie

Serves 3.

Ingredients:

• 2 cups vanilla frozen yoghurt

• ½ cup vanilla soy milk

• ½ cup fat free milk

• 1/3 cup soft silken tofu (drained and cubed)

• 1 tablespoon honey

• 1 tablespoon creamy peanut butter

• 1 tablespoon ground flaxseed

Method:

1. Blend all the ingredients until smooth, except the flaxseed.

2. Serve in a chilled glass topped with the ground flaxseed.