How to prepare tofu for cooking

By Emily McLaughlin

Tofu is not just for vegans and vegetarians—anyone can learn to love it. Tofu takes on any flavor imaginable and can be purchased in a variety of textures from silkened to extra firm from the produce or organic section in your grocery store. Use tofu as a salad totter, for light protein-packed snack, or cook up an excellent tofu-veggie stir-fry.

Something very intimidating about tofu is the preparation process. Stay Healthy, Stay Happy took pictures of the preparation process. Here they are, organized into step-by-step slideshow instructions:

Tofu isn’t the only great soy product out there…


Soymilk might not have as much calcium as cow’s milk, but it is still a great alternative for those who are vegan or lactose intolerant. Milk made from soy beans is often lower in calories and has a smooth texture and nutty flavor.

Original Silk Soymilk has 90 calories per 1 cup. This serving size includes almost half your daily value of calcium and B12, along with 6 grams of protein. Don’t like it plain, make this smootie:

Nutty chocolate banana smoothie

1 cup of soymilk (any flavor really)

½ cup vanilla frozen yogurt (or regular yogurt with a few ice cubes)

½ small banana

1 tbsp. chocolate hazelnut spread (Nutella, or a peanut butter of your choice with a tbsp. of chocolate sauce)

        1. Put all of the contents in a blender, mixing until smooth and frothy (1-2 minutes)
        2. Serve immediately in a tall glass.

Edamame is a soybean that has been picked right before it matures. It is the perfect bean for stir-fries, salads or a snack in between meals. Edamame is a great source of fiber and protein, which will fill you up without weighing you down. Serve it warm, cold or baked and crunchy. Find edamame in the freezer section or produce section of your grocery store. I like to buy it from Trader Joe’s—shelled and precooked. Try it in a stir-fry or fried rice.


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