Shopping the "Health Food" Aisle - Solving the Mysteries of Seeds, Soy and Stevia
We’ve talked a little bit about meat substitutes, tofu, and grains like quinoa ... but what are they? What do you use them for? And where the heck do you get them? Luckily, as more and more people become vegetarian (and non-vegetarians cut back on animal foods) more co-ops and whole foods stores keep cropping up, even in smaller towns. Mainstream grocery stores keep expanding their "natural foods" sections because customers are demanding soy products and whole grains. It’s just a matter of knowing what you’re buying, and all the delicious ways you can add variety to your vegetarian diet.
Tofu for you
The two most common meat-substitute protein foods you’ll find in vegetarian cooking are tofu and tempeh. They’re both soy-based foods, but they’re very different.
Tofu is a smooth, almost flavorless curd made from soybeans. While Westerners still think of tofu as exotic or as a strictly vegetarian food, it’s been a staple in other countries’ cuisine for thousands of years. The Chinese have been eating tofu since at least 200 B.C., and it’s used every day in Asian homes. "Bean curd" is another term for tofu, so keep an eye out in Chinese restaurants for menu items that feature curd – that’s tofu!
Tofu is made from soy milk in a similar manner to the way cheese is manufactured from animal milk. A curdling agent is added to the soy, causing the solid matter to clump into curds. The curds are then pressed into a solid block.
The flavor-free quality of tofu is precisely what makes it so versatile – tofu is spongy and porous, and absorbs other flavors very well, so it can be adapted to almost any kind of dish. It comes in a variety of textures, from extra-firm to soft, so it can be used as a meat substitute, and egg substitute, or it can stand in for dairy in fillings, sauces, dips and puddings. Recipes will tell you which type to use, and once you get used to cooking with it you’ll come up with countless ideas on your own.
For a meat substitute, firm or extra-firm tofu is usually cut into cubes and added to stir-fry dishes, or marinated in soy sauce (or other flavorful liquid) and cooked in big chunks. If you freeze tofu and then defrost it, the texture becomes more chewy – ideal for people who miss the texture of meat.
Silken tofu, combined with melted chocolate (vegan or otherwise) makes an excellent chocolate pudding or cream pie filling. Soft tofu can be used to make creamy sauces – just puree cooked vegetable in a blender or food processor and add tofu. This same method works to make creamy, dairy-free soups.
Whatever form it takes, tofu is a marvelous source of nutrition. Primarily eaten as a high-quality source of protein, tofu that’s been processed with calcium salt is also a great source of calcium (another reason you don’t need dairy!) It’s also loaded with iron and other minerals. People on a low-fat diet should remember that tofu is fairly high is fat, but it’s free of cholesterol and generally lower in fat than animal proteins – and there are also lower fat tofu products on the market. Firm tofu is usually higher in fat than soft tofu.
Because of its soft consistency and bland taste, tofu is a good source of nutrition for babies or older people who have difficulty chewing hard foods. It’s most commonly sold in tubs or vacuum packs and can be found in either the dairy case or produce section of your supermarket. Once opened, leftover tofu may be stored by rinsing, covering with fresh water daily and stored in the refrigerator, where it will keep for up to a week. Tofu can be frozen for up to five months.
