Tofu is a delicious highly nutritious food valued for its complete protein content. Made from soy beans, tofu is rich in vitamins and minerals, including calcium and iron. Tofu is praised as a vegetarian alternative to meat products. It is inexpansive to buy and simple to prepare.

Tofu is available to buy in 4 main forms: soft, medium, firm and extra firm. Many companies offer light tofu varieties, which are always the healthiest choice. Tofu is a soy product and contains some good fat (Omega 6 fatty acids) as well as phytoestrogens (good estrogen balancers). You can also buy flavored and smoked tofu varieties. PEI even manufactures delicious organic tofu. Check out, http://www.maritimesoycraft.com/ for more information.

Tofu can be added to sauces, casseroles, sandwiches, smoothies, stews and even soup. Experiment with some of your own recipes, and include tofu as a protein source. Remember tofu is flavorless and it takes on the flavor of what you cook it with.

Chunky Tofu Pasta Sauce serves 4 

1 package of light herbed tofu, crumbled

1 TBSP hemp or olive oil

2 cloves garlic, chopped

1 small onion, chopped

3 stalks celery, chopped

2 medium carrots, chopped

1 cup mushrooms, chopped

1 cup broccoli, diced

½ jar of low fat pasta sauce

½ cup water

1 TBSP Italian seasoning

In a large pot heat oil on medium heat, add onion, garlic and tofu. Allow to brown for 2 minutes. Stir in chopped veggies and cook for 5 more minutes. Add pasta sauce, water and seasoning.  Cook for 5 more minutes. Serve sauce over cooked pasta. You may top with fresh parmasean cheese and fresh black pepper before serving. Enjoy this tasty trofu dish compliments of Positive Change Nutrition, www.rachellewood.ca.

Tofu should be stored in the refrigerator. Each package should have a best before date clearly written on the label. Tofu should be used in 3 days after opening.Tofu varieties sold in plastic wrap should be stored in a plastic container submerged in cool water. The water should be changed daily. Soft tofu dose not need water to stay perishable. Store soft tofu in its original package and use it up within 3 days. Tofu can be frozen for up to 3 months. Freeze either whole block or cut tofu. I prefer to cut the tofu into small cubes and freeze on a wax paper lined cookie sheet for 6 hours. Then transfer tofu cubes into freezer bags and enjoy adding to soups, casseroles, pasta dishes and stir fry’s.

Rachelle would like to thank Stephanie in Ontario for suggesting this post topic and recipe. If you have a question or recipe for Rachelle Wood, Registered Holistic Nutritionist, email it to positivechange@rachellewood.ca .