Tofu comes in different textures and flavors, so you can make it as a main meal, a snack, and even as a dessert. Photo courtesy of All photography below by Melody Lan.





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MELODY LAN attributes her energy and trimness to eating tofu every day.


January 2006

Product Reviews / Nutri Nibbles / Fruit & Vegetables

A Day With Tofu

Tofu Meals Around The Clock


Few people think of tofu as a specialty food; but just as with another staple, bread, there are producers who are making products that are a cut above. We spent a month sampling a broad variety of tofu products and found easy and ways to include tofu as part of our daily diet—options that are delicious enough to serve to guests.

As part of our January “eat healthier” issue, we’ve assembled a “day of tofu” to show how you can enjoy this healthy, nutrient-packed, low-calorie* protein in every meal. If you’ve missed our background article on tofu, click here to read All About Tofu.

*17-20 calories an ounce, depending on firmness/density.


Mori-Nu Nori Tofu with Congee

Take a break from Western breakfast foods and start the day with a refreshing tofu breakfast. It takes only five minutes to prepare Nori Tofu—a beautiful, healthy, and exciting dish. We used Mori-Nu Silken Soft tofu for this dish because its natural tofu flavor is creamy and light. The velvety texture soaks up the fragrant flavors of sweet white soy sauce, toasted seaweed, and seasoned sesame seeds. Enjoy it with a side of warm rice porridge (e.g. Cream of Rice).     

  • Slice a block of Mori-Nu Silken Soft tofu into 1-inch cubes and place them on a dish.
  • Lightly drizzle white soy sauce over the tofu and top them with nori flakes.
  • Include a side dish of rice porridge (congee) for a heartier breakfast.
  • Serve with green, white, or black tea (Asians drink tea without milk or sugar).
  • The tofu cubes can also be served as an appetizer or first course at lunch and dinner (you can add chopped scallions if you like).

Nori Tofu
You Will Need:

Mori-Nu Silken Soft Tofu
White Soy Sauce
Seasoned Nori Flakes
Cream of Rice Cereal



SoyBoy Tofu Rosa Ravioli

Made of tomato-infused pasta shells and all-natural ingredients, these raviolis are filled with a tasty sweet roasted red pepper tofu stuffing that resembles the texture of ricotta cheese. Each chewy bite offers light undertones of fragrant herbs and although we wouldn’t have minded bolder flavors (ricotta too needs to be enhanced with a flavorful sauce), we still enjoyed these fresh-tasting raviolis with only 3 grams of fat for every 1 cup serving. Here we lightly tossed them with lemon-infused olive oil and oregano to show off the beauty of the pasta, but your favorite tomato sauce with grated cheese would be a perfect enhancement.

  • Boil the ravioli according to package
  • Drain and toss with olive oil or sauce.
  • Sprinkle shredded cheese or herbs for extra flavor.

tofu ravioli
You Will Need:

SoyBoy Tofu Rosa Ravioli
Olive Oil or Pasta Sauce
Fresh herbs or Shredded Cheese


Afternoon Snack  

Pete’s Tofu Snackables

You don’t have to cook your own tofu: Pete’s Tofu Snackables lets you carry fully-cooked tofu bites on the go. The chewy tofu squares are lightly infused with flavors, and are so juicy that you don’t even need the additional dipping sauce included. Calorie-counters may wish to leave it out, but we love the enhanced explosion of flavor. The sauces come in Mango Wasabi (our favorite), Ginger Soy, Tangy Tomato, and Mango Chipotle.

  • Or enjoy them straight from the package.

If you’d like them hot:

  • Cut tofu squares into triangles.
  • Microwave tofu cubes with the sauce.
  • Sprinkle sesame seeds over the cubes and eat.

Click here to read our review of other soy-based snacks.

Pete's Snackables
You Will Need:

Nothing but a package of
Pete’s Snackables



Tofu & Vegetable Stir-Fry

Stir-fries are one of the easiest dishes to whip up, and if you’re not a vegetarian, a box of tofu in the pantry makes it easy to feed visitors who are. We like Nasoya Firm tofu because it’s dense and spongy: it drinks in the soy sauce and sesame oil when sautéed. The cubes turn into beautiful golden brown nuggets that are fragrant and flavorful.

  • Sautéed 1-inch cubes of Nasoya Firm tofu in soy sauce and sesame oil.
  • Add sugar snap peas and baby carrots. Cook until tofu is golden brown and vegetables are crispy, al dente and not soft.
  • Serve with a side of rice, preferably jasmine.

tofu stir-fry
You Will Need:

Nasoya Firm Tofu
Sugar Snap Peas
Baby Carrots
Soy Sauce
Sesame Oil



Caramel Tofu & Raspberries

Pete’s Dessert Tofu in the caramel flavor is a sweetened flan-like tofu that can be enjoyed from the box; but we created a “sit-down” version to serve as a fine dessert. The texture is similar to a cross between Jell-O® and pudding—an excellent replacement for custards or other dairy-based desserts. The creamy caramel flavor is pronounced; the silky tofu leaves your palate refreshed. Pete’s Dessert Tofu is irresistible eaten as is, but we like to add fresh fruits and a dessert sauce to make it extra-festive.

  • Take a large scoop of caramel tofu and place it in a bowl.
  • Drizzle honey, raspberry sauce or other dessert sauce over the tofu and top with fresh berries or other fruit. You can add coconut, slivered almonds, or any other topping that appeals to you.
  • Garnish with mint leaves or a rosemary sprig.

Caramel Tofu
You Will Need:

Pete’s Caramel Dessert Tofu
Dessert Sauce or Honey
Fresh Fruit or Other Topping
Mint or Rosemary Sprig to Garnish



So Versatile

Tofu Quick and Easy Tofu Cookbook
Giant Book of Tofu Cooking, K. Evans and Chris Rankin. Finally the super-star ingredient of the east make a name for itself here. $13.57. Click here for more information or to purchase.
Tofu Quick and Easy, by Louise Hagler. Explore tofu's natural adaptability in a flash. $9.56. Click here for more information or to purchase.
The Tofu Cookbook, by Becky Johnson. A superb collection of 75 recipes with preparation,techniques and tips. $12.23. Click here for more information or to purchase.

Platter Charger Tongs
Victoria Ceramic Platter. Glossy red glaze antiqued with gold-tome trim, a elegant edition to any table. $59.99. Click here for more information or to purchase.
Silver Metallic Charger. Easygoing luxury to add glamour to any table. $19.50. Click here for more information or to purchase.
Kuhn Rikon Stainless Steel Tongs. There stainless steel tons make cooking tofu easy. $19.95. Click here for more information or to purchase.


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