Whether you’re giving Meatless Mondays a try this year or just trying to include more plants in your diet, these tips will serve you well.
What’s the first thing that comes to mind when you think of plant-based protein? For many, it’s tofu. Tofu is very plain on its own but can be transformed to embrace whatever flavors you choose. It comes in varying levels of firmness, from silken to extra firm, and some brands even make super firm! They can each be used in unique ways:
| Firmness | Protein | Uses |
| Silken | 4 g/3 oz | Best for smoothies, creamy sauces or dressings, and desserts |
| Soft | 5 g/3 oz | Great as an egg substitute in a tofu scramble or in a light soup |
| Medium Firm | 6 g/3 oz | Best for baked tofu filets, cubed and marinated for stir fries, battered and fried, soups and stews; try them all to see what texture you like most! |
| Firm | 8 g/3 oz | |
| Extra Firm | 9 g/3 oz |
In addition to protein, tofu also contains isoflavones, otherwise called phytoestrogens because of their structural similarity to human estrogen. Studies have shown protective effects of isoflavones against cardiovascular disease, breast and prostate cancer, osteoporosis, obesity, and diabetes. There have been some concerns about high intake of isoflavones from soy foods in men and possible impacts on fertility, though so far, meta-analyses have not confirmed these claims.
If you’re using soft or any other firm tofu, you’ll want to press the water out before cooking it. If you don’t have a tofu press, this can be done by first draining the water from the package, then placing the tofu block between two towel-lined cutting boards and putting something heavy on top (like a big book or a heavy pot). Let it press for 15-20 minutes, then pat it dry with paper towels. Slice it or dice it and let it soak up your favorite marinade, then cook it however you like. Try this simple marinated tofu in your next stir fry if you’re looking for ideas to get started!