What Do I Do With My Tofu?

Tofu can be used for breakfast, lunch, dinner, or as a snack! Use the ideas below to learn new ways to try tofu! 

Types of Tofu

• Silken: Silken tofu is the softest form of tofu. It’s best used in creamy and smooth dishes and can be the base of a creamy pasta sauce or a smoothie.
• Medium: Medium tofu is denser than silken tofu but it’s still pretty tender. This type of tofu is great as an egg replacement in scrambles or in recipes where the tofu does not need to hold a specific shape.
• Firm: Firm tofu can be cut and still hold its shape relatively well. This form of tofu is a solid block that can be great in stir fries, as a baked snack, or used in place of meat in recipes.
• Extra Firm: This form is the densest form of tofu and can be used in many ways. From pan-frying, to grilling (prepare with a non-stick cooking spray or oil), air frying, or baking extra firm tofu will retain its shape. Extra firm tofu can be marinated as it absorbs a lot of flavor.

Be sure to review the WIC authorized food list for tofu available in your State WIC Program.

Tips for Cooking and Using Tofu  

• Pressing: It is common to press tofu to remove any excess water and achieve a heartier, denser texture that does not fall apart. If you don’t have a tofu press, you can press tofu by removing it from the packaging, wrapping it in a paper or dish towel, and placing it between 2 plates with something heavy on top such as a pot or bag of flour. Depending on the firmness you want to achieve you can press tofu anywhere from 20 minutes to several hours.
• Marinating: Marinate tofu by using wet or dry seasonings and letting the tofu soak in the flavor. Similar to pressing tofu, marinating/seasoning can be done just before cooking or using, or you can marinate it in a bowl or bag for several hours.
• Oven: Place your tofu on a baking tray and pop it in the oven. When it comes to heat and time, there is no right or wrong. You can follow a recipe or, once you get familiar with cooking tofu, chose the time and temperature you need to get your desired level of crispiness.
• Stovetop: In a pan with some oil is another great way to cook tofu. This way of cooking can sear the outside of your tofu without drying it out.
• Grill: Grilled tofu gives it a smokey flavor and a crispy outside. If you prefer a grilled flavor and grill lines, this method of cooking tofu is for you!
• Storing: When stored in the refrigerator, tofu that is removed from its packaging should be consumed within 1 week of purchasing. If stored in the freezer, it can last up to 5 months. If you chose to freeze your tofu, let it fully thaw before using it.
   

Basic Tofu and Broccoli

This quick and easy meatless meal is one that whole family can enjoy!

https://wicworks.fns.usda.gov/recipe/basic-tofu-and-broccoli