BLUF (Bottom Line Up Front): 

Beef, pork, and poultry increase the risk of heart disease, diabetes, colorectal cancer, and obesity. Reduce the amount you consume by finding opportunities to swap meat with plant-based options. While there are many new meat alternatives coming to the market, most are heavily processed and high in saturated fats. Tofu is a healthy and extremely versatile food that, once you learn how to use it, can easily fit into your existing recipes and repertoires.  

In The Plan we’ll show you some fast, easy, and delicious ways to cook with this healthful ingredient.

The Plan:

Replace the protein in two or three meals a week with delicious and nutritious tofu! 

Learn about tofu:

Legend has it that tofu was discovered 2,000 years ago when a chef accidentally curdled soy milk with seaweed. Needless to say, a food this old has many uses and techniques abound for cooking with it. Despite its long history, tofu has a reputation as a “hippie food” in the Western world. Some people find it to be an intimidating ingredient, maybe even assuming that it will turn out bland. 

The first step in understanding and cooking with tofu is learning that there are different types, and that they have different applications. For protein replacements, you are going to want to stick with a firm or very firm tofu. Other types including silken (add to smoothies for a protein boost) and soft (makes a delicious pudding, if you are avoiding dairy) are also fantastic and have many uses in the kitchen. 

Prepping and pressing tofu

The secret to delicious tofu is getting as much water out of it as possible before marinating and/or cooking it. Here are a couple of ways to do this:

• Wrap the block in a paper towel (or a dish towel), place between two plates, and put something heavy on top (a couple of cans, a pot, etc.,). Make sure to press for at least 30 minutes, changing the towels as needed.
• Alternatively, you can buy a tofu press, which will use a spring to exert pressure on the tofu, and extract even more water out of it. We highly recommend buying a press if you plan to make tofu regularly.
• If you have a bit more time, you can freeze the tofu, let it thaw in the fridge, then freeze and thaw it again, before pressing it. This will give it an even denser texture, similar to that of meat.

Preparation 1: Crispy Tofu - use as a replacement for traditionally fried or breaded proteins

This is Alex’s favorite method for cooking extra firm tofu. It is easy, quick, tasty, and virtually fool-proof. 

• Press a block (16 oz.) of firm or extra firm tofu, using one of the methods shared above.
• Preheat your oven to 400 degrees fahrenheit. 
• Line a baking sheet with parchment paper. 
• Cut the pressed tofu (firm or extra firm) into 1” cubes 
• Toss tofu in one tablespoon of olive oil and one tablespoon of soy sauce. Once well coated add one tablespoon of cornstarch (for a less processed option, sub in arrowroot powder) and toss. This will create a very light coating that will make the tofu crispy. 
• Place on the prepared baking sheet and bake in the oven for 30 minutes. 

This method of baking tofu can be used in many different applications: Rice bowls, on top of soup, in tacos, on top of noodle dishes, and in sandwiches (by cutting the tofu into larger pieces).

Preparation 2: Seared Tofu - use as a replacement for traditionally grilled proteins

This is Frank’s favorite method for using tofu as a meat replacement. It takes a little bit of practice to get the hang of, but is extremely versatile. 

• Press a block (16 oz.) of extra firm tofu, using one of the methods shared above.
• Slice the tofu into half inch slices, then cut those slices in half horizontally, to make about 16 square slices, each a half inch thick. (This does not need to be exact, but the pieces should be roughly uniform.)
• Marinate for 30 minutes in a grilling sauce of your preference. Teriyaki sauces, marinades made for chicken or pork, and steak sauce all work very well. Look for options with low amounts of added sugar. If you don’t have a premade sauce, you can heat a half cup of soy sauce or coconut aminos in a small saucepan, with some date syrup and garlic, to make a quick teriyaki style marinade.
• Lightly oil a heavy pan (preferably cast iron or enameled cast iron) and place over medium-high heat. Allow the pan to fully come to temperature, but be careful not to let the oil smoke.
• Place your marinated slices of tofu on the hot pan. They should sizzle as they touch the cooking surface. 
• Cook for 5 minutes, then flip carefully with a thin spatula. It is easy for the tofu to tear at this stage.
• Carefully pour 1 to 2 tablespoons of the marinade onto the tofu.
• Cook for an additional 3 minutes.

This preparation is a great replacement for grilled chicken or pork. Try serving this seared tofu with roasted sweet potatoes and a small salad.