Tofu- Simple Ways to Incorporate it Into Your Diet

Chances are you’ve seen it in the store.  That white mass of….something… in the Asian food section or the refrigerated section of your local grocery store.  You know that tofu is supposed to be healthy for you.  It’s full of things like vitamins, minerals, omega-3 fatty acids, and other nutrients that your body craves.   But how do you actually use it?


Believe it or not, tofu is one of the most versatile types of foods imaginable.  It comes in three basic varieties- soft, firm and extra firm.  Depending on what you want to do, one of these three types will work very nicely.  Looking for a way to make that cream sauce a little less dairy rich?  Try incorporating some soft tofu into the sauce.  Want to add a bit more depth to your vegetarian stir fry?  Cut some extra firm tofu into cubes and throw it into the mix about half-way through the stir frying session.  The tofu will absorb some of the flavors of the vegetables and sauce, providing a great textural addition to the meal. 

Personally, one of my favorite snacks is citrus broiled tofu.  It’s easy, loaded with flavor and once it’s done it makes a great go-anywhere snack.  Here’s how to make it.

Citrus Broiled Tofu
  • Package of firm tofu, cut into one inch strips or cubes, your choice.
  • 1 cup orange juice
  • 1 Tablespoon sesame oil
  • 3 Tablespoons Tamari Sauce (Soy can be substituted if necessary)
  • 2 Teaspoons brown sugar divided
  • Cookie sheet
  • Non-stick Spray
  • Sesame seeds
  1. In a bowl mix together the orange juice, tamari sauce, sesame oil and 1 teaspoon of the brown sugar.
  2. Place the tofu in the mixture and allow to sit for a few minutes. (I would suggest only a 2-3 minutes, but a few more here or there won’t matter that much.)
  3. In the meantime, pre-heat the broiler and grease a cookie sheet.
  4. Place the tofu on the cookie sheet and place in the broiler and broil for about 6-7 minutes.
  5. Remove from the broiler, flip the tofu and sprinkle with the remaining brown sugar, and place back in the broiler for another 2-3 minutes.
  6. By this time, the tofu should have a dark-medium brown color to them.
  7. Remove from heat and coat with sesame seeds as desired.
  8. Allow to cool slightly and enjoy!


About Laura Seeber (110 Posts)

Laura Seeber is a geologist, environmental professional, writer, and outdoor and nature enthusiast. Born just outside of Pittsburgh, Pennsylvania, Laura has spent the majority of her life hiking through the forest, descending into caves, climbing over boulders and up cliffs, navigating river rapids, and writing and blogging about her adventures. She currently resides in Illinois and travels country in search of the next great outdoor activity or adventure.

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