God said, “I have given you every plant with seeds on the face of the earth and every tree that has fruit with seeds.  This will be your food.”   - Genesis 1:29

Be joyful and eat for an abundant life!!

September -- Tofu

Tofu (bean curd) originated in China about 2,000 years ago.  Tofu is a widely enjoyed food made from soybeans.  It is made by curdling soya milk with a coagulant and then pressed into a sliceable cake.  Tofu has become more popular as it is gluten-free, lactose-free, contains no cholesterol, great for vegetarians and healthy for people who want to cut back on meat.  

Tofu is available refrigerated in individual packages or non-refrigerated in aseptically sealed containers. Tofu varies in texture from soft to  firm to extra firm.  Soft tofu has a smoother texture and is used for salad dressings, sauces and desserts.  Firm and extra firm are used for baking, stir-frying and grilling.  The firmer tofus are usually higher in protein and fat content.  The tofu in containers with liquid can be frozen in the original packaging and will keep up to five months.  Freezing will change the physical properties, making it more spongy, chewy and absorbent for use in certain recipes.

Tofu is one of the super foods as it is very high in calcium, manganese, copper, selenium, protein and phosphorus.  It also has good amounts of omega 3 fats, iron, magnesium, zinc and  vitamin B1.  Studies indicate tofu can provide protection against cancer,  heart disease,  type II diabetes and obesity.

Preparing tofu:  Slice open the package, drain out the water.  Slice the block into 4-6 pieces.  Lay the pieces on paper towels and paper towels on top, set a large heavy object (cast iron skillet) on top for about 30 minutes…..or squeeze each slice between your hands until all of the liquid is out.  Now it is ready to be fixed as per your recipe. 

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SCRAMBLED TOFU -  (from Marilyn’s recipe file)

One 14 oz. package of firm or extra firm tofu, all liquid squeezed out.  Crumble into small pieces.
2 Tbsp olive oil in a fry pan

1. Fry the tofu in the fry pan over medium heat until it starts to brown.  
2. Add choice of vegetables: chopped onion, green pepper or jalapeno pepper (as per preference), kale, spinach, tomato or mushrooms can be used if desired.
3. Cook until vegetables are done and add spices:  ¼ cup nutritional yeast, salt, pepper and flakes of red pepper all to taste.

SCRAMBLED TOFU 2

• Prepare and fry as above.
  
• Add choice of vegetables:  onions, peppers, mushrooms, kale, tomato, spinach
  
• Change seasonings:  1 ½  tsp turmeric, ½ tsp garlic powder, ½ tsp cumin powder, ½ tsp chili powder salt and pepper to taste

This has more appearance of scrambled eggs due to the turmeric.

Serve as scrambled eggs with potatoes or breakfast burritos with avocado, tomatoes, cilantro and pinto or black. beans

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"CHICKEN" PARSLEY SANDWICH FILLING  (From Marilyn’s Aunt in Canada)

1 14 oz. package firm or extra firm tofu, drained and squeezed out & mashed

Add:  

• ½ cup finely chopped parsley
• ¼ cup flaked nutritional yeast
• 1 medium onion finely chopped
• 2-3 cloves fresh garlic squeezed in garlic press
• 1 tsp salt or to taste

• ¼ cup Vegenaise (like Mayo without the eggs) to make it creamy - you may need  to add more.

Scoop sandwich filling onto slices of bread, place thin slices of Claussen dill/garlic pickles on top of filling.  This can be  kept refrigerated for one week.

EGGLESS SANDWICH FILLING  (Marilyn’s recipe)

Drain, squeeze out and mash 1 14 oz. package firm or extra firm tofu, 
Add:

•         ¼ cup Vegenaise (enough to make it creamy)
  
•         2 Tbsp yellow mustard
  
•         1 tsp turmeric
  
•         1 Tbsp nutritional yeast
  
•         ¼ cup finely chopped onion
  
•         ¼ cup finely chopped celery
  
•         ¼ cup finely chopped Claussen dill pickles
  
•         salt, garlic salt, lemon pepper, black pepper (add any to taste)
  

Mix all together and place on bread of choice 

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TOFU TAMALE PIE

Have ready:  
1 lb. frozen firm or extra firm tofu, thawed, squeezed out and torn into bite size pieces.  Or:  1 lbs extra firm tofu, squeezed out and cut into small pieces

Saute until transparent:

•       2 Tbsp. olive oil
•       1 medium green pepper, chopped
•       1 medium onion, chopped
•       1 small jalapeno, chopped
•       3 cloves garlic, minced
  

When almost tender add:

•       the tofu pieces
•       2 Tbsp. chili powder
•       1 tsp. cumin
•       1 tsp. oregano
•       ½ tsp. salt
  

Stir and fry for a few minutes, then add:

•       1 - 16 oz. can petite diced tomatoes
•       1 -  15 oz. can tomato sauce
•       1 -  10 oz. pkg. frozen cut corn
•       1 -   6 oz.  an chopped green chilies
•       1 -   6 oz. pitted olives, chopped

Mix well and pour into a 9”X13” pan.  Cover the top with cornbread topping made from

      2 -  8 oz. pkgs. corn muffin mix or 1 - 16 oz pkg corn muffin mix.

Bake 350 degrees, for about 25 minutes or until cornbread is browned.    Serves: 6

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STUFFED JUMBO SHELLS

6 oz. jumbo pasta shells (could use gluten free if needed)
Cook according to directions, drain, rinse, cool and dry.  Use either filling recipe below.

FILLING 1:   Tofu & Spinach Filling  

• 4 - 5 cloves of garlic
  
• ¼ cup olive oil
  
• ½ cup chopped fresh basil (or 1 Tbs. dried basil)
  
• 5 oz. baby spinach leaves (about six cups) chopped
  

Place in pan and simmer until spinach leaves are wilted - set aside in a medium bowl.

• 1 16 oz. block firm tofu, drained, rinsed, and patted dry
  
• 2 Tbsp. unpasteurized apple cider vinegar
  
• 2 tsp. lemon juice
  
• 2 tsp. white miso paste (or tahini)
  
• ½ tsp salt
  

Put above ingredients in a food processor and blend until smooth.

Mix with the above spinach mixture and mix well

Spoon 2 Tbsp filling into each pasta shell, place single layer in large baking dish, with small amount of sauce at the bottom.  Cover with remaining 24 oz. of favorite pasta sauce.  Sprinkle with ½ cup chopped green olives or Kalamata olives and mozzarella cheese if desired. Bake 375 degrees - 35 minutes or until sauce is bubbling.


FILLING 2:   Tofu/Parsley Filling        

Mix together:  

• 1 lb. tofu, drained and mashed 
  
• ½ lb. grated mozzarella
  
• ½ cup fresh parsley, chopped
  
• 2 Tbsp. onion powder
  
• 1 tsp. salt
  
• 2 tsp garlic powder (or 4 cloves of fresh garlic, squeezed)
  
• ½ cup chopped fresh basil (or 1 Tbsp. dried basil)
  

Spoon 2 Tbsp. filling into each pasta shell, place single layer in large baking dish, with small amount of sauce at the bottom.  Cover with the remaining 24 oz. favorite pasta sauce.  Top with optional Parmesan cheese.  Bake 350 degrees, about 35 minutes.

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