A Vegan & Plant-based Eaters’ Friend

Tofu is made from soy, a good protein source for people who follow vegan or plant-based eating plans. It is also a good calcium source for people with cow milk allergies.

Tofu is flavorless, so it is easy takes on different flavors. There are different types of tofu: soft, firm and extra firm. Soft tofu is good for soups, sauces, smoothies, and creamy desserts. The firm and extra firm tofus are great to use when mimicking the texture of meat. The key to preparing tofu is to press out the excess water. This can give dishes a meatier texture and prevent creamy dishes from becoming watery.

You can use household items to press tofu without buying special equipment. To press the water out of tofu, place the tofu into a bowl and place a few pieces of paper towels on top. Place one or two heavy plates on top of the paper towels. Let it stand for 20-30 minutes, then drain the water that comes out.

My family is eating more of plant-based meals now days. I wanted to use tofu to replace some of our favorite Chinese dishes that traditionally would use animal meat. I was also inspired to use tofu to create a dessert for the people I know who are looking for high protein desserts.

The Lemon Tart dessert I created is now one of my family’s favorites. My trick is to use whole fat lemon Greek yogurt. The whole fat milk solids and the thick texture of the Greek yogurt give this dessert creaminess. lt also provides the right amount of tartness and the lemon flavor. This recipe is time efficient. I prepare the graham cracker crust while the tofu is pressed. While the crust bakes, I make the tofu lemon cream filling. Refrigerate the lemon cream filling while the crust to cools down completely. This dessert provides ~9 grams protein per individual tart, which is great for those who are looking for high protein desserts.

I used firm tofu to mimic the meat texture in my Lettuce Wrap and Lion’s Head Meatball recipes. These are traditional Chinese dishes that would use chicken and pork, respectively. Press the tofu to remove the excess water and use your hands to break the tofu into chucks. This will provide that meaty texture.

Feel free to use any vegetables that you like in both recipes. I substitute Chinese greens in the Lion’s Head Meatball recipe when Napa (Chinese cabbage) is not available. It still tastes delicious although not traditional.  A tasty dish is what matters in my book, haha.

I hope these recipes will spark your interests to give tofu a try. Happy eating!