Tofu, anyone? Ideas and recipes to jazz up this health food staple

Trying to eat healthier can be a bit of a challenge at times, especially when new or unfamiliar foods are incorporated into the mix. But when it comes to finding a nutrient-rich supplement for protein, registered dietitian Raina Childers says tofu can be a "stealthy" addition.

Childers, who works at HealthPoint Fitness in Cape Girardeau, says tofu is a versatile food that can sometimes be masked well in dishes due to its versatility and ability to take on neighboring flavors.

"That neutrality provides you an opportunity to flavor it in a variety of ways, so you can make it Mexican or Thai or add Asian seasonings or barbecue; you can do a lot of things with it," she says.

Katie Urhahn, a registered dietitian at Saint Francis Medical Center in Cape Girardeau, agrees that starting slowly may help make the transition to tofu easier for a family.

"Start slow by adding it to foods that are already familiar, as with any fruits, vegetables, all together," she says. "I would say start with adding it to scrambled eggs, maybe putting it in lasagna instead of your ricotta cheese. Soups would be a really easy place to add it."

Feta cheese is sprinkled onto tofu tacos on Monday, May 30, 2016, during a tofu cooking class at HealthPoint Fitness in Cape Girardeau.Laura Simon

Before anyone new to tofu begins to use it in recipes, though, both dietitians say it is important to learn a bit more about the product.

Tofu, or bean curd, is made from coagulated soy milk, which is then pressed into soft blocks. The consistency of tofu can vary based its water content, from silken to extra firm.

"The more it coagulates, you would use it as a substitute like yogurt or as a substitute like cheeses," Urhahn says. "[It's] not really anything to be afraid of, it's just a matter of getting used to it."

Urhahn recommends initially substituting half of a dish's protein ingredients, like cheese or meat, with tofu to slowly acclimate to the product.

"As you get used to it, add a little more, add a little more," she says.

Chocolate tofu pudding is seen on Monday, May 30, 2016, during a tofu cooking class at HealthPoint Fitness in Cape Girardeau.Laura Simon

Tofu is a protein-rich food, which Childers says is rare because it is plant based, and most protein-rich foods come from animal sources.

"Because it's a vegetarian protein, it's a good non-meat source of protein, iron, calcium; it has good Omega-3 fats that are known to help lower cholesterol, reduce the risk of heart disease," Urhahn says. "[Omega-3 fats are] good for reducing inflammation throughout the body, which is beneficial to reducing the risk of all disease."

Along with being comparable in protein content, Childers says tofu is cheaper than meat, making it an affordable substitute.

Tofu also can replace other ingredients in dishes, such as cream cheese and mayonnaise, to create healthier, lower-fat alternatives.

Childers says firm block tofu can be used as an egg substitute or in place of meat in stir-fry, soup and other meals. Silken tofu can be used in smoothies, soups, sauces, puddings, cream pies, dressings and dips, among other dishes.

Raina Childers sprinkles fresh basil onto of light tofu parmigiana on Monday, May 30, 2016, during her tofu cooking class at HealthPoint Fitness in Cape Girardeau.Laura Simon

"I would start with the silken tofu because it's easiest to disguise. It's hidden and it blends in well," Childers says.

As people become more comfortable with tofu, they can move toward the more firm types and get more creative with it in meals.

"Because of its versatility and that neutral flavor, it does love big flavors to be added to it," Childers says. "It's very porous, so it becomes more of what it's cooked with and flavored with. So some people marinate it, some people use spices, a little stronger spices."

Urhahn says tofu stores well in sealed containers in the refrigerator and should be kept in water. Silken tofu can be shelf-stable and put in the refrigerator once opened. Tofu of varying consistencies can be purchased at most local grocery stores.

Light Tofu Parmigiana

• 1/4 cup plain breadcrumbs
• 1 teaspoon Italian seasoning
• 1 package (14 ounces) extra-firm water-packed tofu, rinsed and patted dry
• 1/2 teaspoon garlic powder
• 1/8 teaspoon salt
• 1/4 teaspoon black pepper
• 2 teaspoons plus 1 tablespoon olive oil, divided
• 1 small onion, chopped
• 8 ounces of white mushrooms, thinly sliced
• 3/4 cup prepared marinara sauce -- look for low sodium
• 3/4 cup shredded mozzarella cheese
• 3 tablespoons chopped fresh basil

Combine breadcrumbs and Italian seasoning in a shallow dish. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with garlic powder, salt and black pepper. Dredge the tofu steaks (both sides) in the breadcrumb mixture. Heat 2 teaspoons of olive oil in a large nonstick skillet over medium heat. Add onion and cook, stirring until beginning to brown, around 3 minutes. Add mushrooms and cook until they release their juices and begin to brown. Transfer to a bowl. Add remaining tablespoon of oil to the pan. Add tofu steaks and cook until browned on one side, about 3 minutes. Turn over and spoon mushroom mixture over the tofu, pour marinara over the mushrooms and sprinkle mozzarella cheese on top. Cover and cook until sauce is hot and cheese is melted. Sprinkle with fresh basil and serve. Yields: 4 servings

Nutrition information: 261 calories, Fat: 14 grams, Carbohydrate: 18 grams, Protein: 20 grams, Fiber: 3 grams, Sodium: 450 mg.

Tofu Tacos with Feta Cheese

• 1 tablespoon olive oil
• 1 package (14 ounces) extra-firm tofu, drained, patted dry and crumbled
• 1 1/2 teaspoons chili powder
• 1 clove garlic, minced
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 2 cups frozen corn, thawed
• 6 loosely packed cups of fresh spinach
• 8 small whole-grain tortillas, warmed
• 3/4 cup reduced-fat feta cheese
• 3/4 cup store-bought salsa

Heat oil in a large nonstick skillet over medium heat. Add tofu, chili powder, garlic, salt and pepper. Cook, tossing occasionally, until golden brown, about 4 to 5 minutes. Add the corn, tossing until heated through. Add spinach, toss until wilted. Add salsa and toss until well coated. Fill tortillas with tofu mixture and top with feta cheese. Yields: 4 servings (2 tacos each)

Nutrition information: Calories: 310, Fat: 11 grams, Carbohydrate: 43 grams, Protein: 17 grams, Fiber: 7 grams, Sodium: 400 mg.

Chocolate Banana Cream Pie

• 2 cups dark chocolate chips
• 1 block silken tofu
• 1 teaspoon vanilla extract
• 1/4 teaspoon almond extract
• 1 tablespoon honey or agave nectar
• 2 bananas, sliced
• 1 reduced-calorie prepared graham cracker crust (or crust of your choice)

Melt chocolate chips in double boiler. Place tofu, vanilla and honey in food processor or blender. Mix until thoroughly blended. Place melted chocolate in blender and mix together. Place sliced bananas in bottom of crust in a single layer. Pour chocolate and tofu mixture over bananas. Place in the refrigerator for 2 or 3 hours or until it sets. Yields: 8 servings

Nutrition information: Calories: 300, Fat: 12 grams, Carbohydrate: 30 grams, Protein: 10.5 grams, Sodium: 50 mg, Fiber: 3.5 grams.

Chocolate Tofu Pudding

• 14 ounces silken tofu
• 1/4 cup cocoa powder
• 1/8 cup honey or agave nectar
• 1/8 cup bulk sugar substitute
• 1 1/2 teaspoons vanilla extract
• 1/2 cup fresh raspberries

Combine tofu, cocoa powder, honey, sugar substitute and vanilla in a blender or food processor. Blend until smooth. Pour into 2 serving cups and top with fresh raspberries. Yields: 2 servings

Nutrition information: Calories: 227, Fat: 7 grams, Carbohydrate: 30 grams, Protein: 16 grams, Fiber: 5.4 grams, Sodium: 75 mg.

(Submitted by Raina Childers, adapted from Rachel Ray)

(Recipes courtesy of Raina Childers)