Tofu, also known as soy curd, is a soft cheese-like food which is made by curdling soy milk. It has a lot of nutritional value and has the ability of lowering LDL (bad cholesterol) in the body. It is also believed to have cardio-vascular benefits and offers protection against diseases like cancer and osteoporosis.

Tofu is high in protein, calcium, anti-oxidants, vitamins and minerals. Having a bland taste it has the ability to absorb the flavours of other ingredients quite easily.

Fresh tofu should be refrigerated and kept in water until used. If the water is changed daily it should last for one week. You can make a variety of tasty dishes with tofu. Many use tofu in place of meat while cooking Chinese dishes or the typical Indian curry.

Since it soaks up flavour like a sponge, the easiest way to infuse flavour into it is to marinate it in the spices of your choice (such as a onion-ginger-garlic paste or a coconut, green chilli and green coriander paste) for at least an hour or two.

After marinating you can either fry it or add it to a salad or curry. It can be cooked exactly the way you cook paneer. In fact, many can hardly tell the difference since tofu pieces also look exactly like paneer. The soft consistency of tofu and its mild taste make it a perfect food for everyone. It is a good source of protein for elderly people who prefer light food that is easy to chew and digest. Here are some tofu ideas.

Tofu Smoothies

You can puree soft tofu along with fruits or vegetables for toddlers.  Or give them chunks of cooked tofu for snacks. Add pieces of crispy-fried tofu to soups and stews. Mix crumbled tofu when making scrambled eggs or fried tikkas. Blend tofu smoothly with paneer and seasonings in the mixie for an interesting sandwich spread.

Or make a tofu burger with mashed tofu, bread crumbs, chopped onion and your favourite seasonings. Marinate tofu in barbecue sauce, grill it and serve with crusty buns. Make an unusual salad with tofu chunks (cut into small cubes), celery, mayonnaise and mustard.

For those with a sweet tooth, try making a delicious fruit smoothie with tofu. Mix a cup of crumbled tofu with 1 banana, 2 cups of chilled pineapple juice, 2 cups of crushed pineapple pieces, and ½ cup of condensed milk. Blend until smooth and silky and serve chilled.

Scrambled tofu

This tastes as good as scrambled eggs. Crumble 1 slab of tofu with your fingers. Add salt and pepper and keep aside. Lightly fry 1 sliced onion, 2 sliced green chillies and 2 tomatoes, diced. Add the crumbled tofu and fry lightly. Tastes delicious with toast or parathas.

Tofu, carrot & spinach

Purée the slab of tofu and the juice of half a lemon in a blender until smooth. Add 1 finely sliced onion, a little garlic and ginger. Keep aside.

Stir fry a bunch of shredded spinach until almost dry.  Stir in the tofu, along with 1 grated carrot. Fry until the whole is of spreading consistency.