Diabetes Self-Management Articles

These articles cover a wide range of subjects, from the most basic aspects of diabetes care to the nitty-gritty specifics.

Links not loading properly?

Some of our pages use Portable Document Format (PDF) files, which require Adobe Acrobat Reader. To download Acrobat Reader for free, visit www.adobe.com.

Sign up for our weekly e-mail newsletter and receive a FREE GIFT! Enter your e-mail below.

Learn more

Learn more about diabetes

Links to help you learn more about diabetes.

Ask a diabetes expert
Other diabetes resources
Browse article topics

 

Cooking With Tofu

Return to Article

SUPPLEMENTARY CONTENT

Tofu, sometimes called bean curd, is a soft, cheese-like food made by curdling fresh hot soymilk with a coagulant. An average serving of tofu is low in calories and sodium and robust in protein and provides some iron, calcium, and certain B vitamins. Tofu can be used in place of meat or dairy products in recipes, and there are also many recipes developed specifically with tofu as a central ingredient. Marinating tofu before cooking it — in, for example, a mixture of soy sauce, toasted sesame oil, rice wine vinegar, fresh garlic, grated fresh ginger, and a pinch of red pepper flakes — adds flavor, and sautéing chunks or slices of tofu in a small amount of olive or canola oil gives it a pleasantly crusty texture.

There are several varieties of tofu. Which to choose depends on the type of dish you’re preparing.

Extra-firm or firm tofu. When using tofu in place of chicken or meat in a recipe, choose extra-firm or firm tofu. These varieties hold together well and can be sautéed, stir-fried, baked, broiled, or grilled. Some people prefer to squeeze out some of the water in firm tofu before cooking it. To do this, place the tofu (either the whole block or slices) between two layers of paper towel, and place a heavy object (such as a plate) on top of it. Let stand for about 30 minutes.

Medium-firm tofu. When making “scrambled tofu” or using tofu in place of cottage or ricotta cheese in recipes, choose medium-firm tofu.

Soft tofu. For miso soup, soft tofu is traditionally used. It also makes a good substitute for cottage or ricotta cheese, and it can be blended into smoothies and pudding-like desserts.

Silken tofu. The texture of silken tofu resembles custard. When puréed, it can be used as the base of soups, creamy salad dressings, puddings, and sauces. It is sometimes used as an egg substitute in baked goods.

 

 

Return to Adopting a Vegetarian Meal Plan

More articles on Nutrition & Meal Planning
More articles on Diabetes Basics

 

 


Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information provided on this Web site should not be construed as medical instruction. Consult appropriate health-care professionals before taking action based on this information.

 

 

Soy and Diabetes: Good, Bad, or What?
Soy is about the most controversial food there is. Dr. Mark Hyman titled a blog entry "How... Blog

Adopting a Vegetarian Meal Plan
The road to health is paved with vegetables, fruits, beans, rice and grains. — Polly Strand In... Article

I've always enjoyed getting pedicures. How can I continue this practice while ensuring that my feet remain healthy? Get tip


Blood Glucose Self-Monitoring — Part 2: Technique

What Stress Is Doing to Your Brain

Diabetic Cooking: The Summer Issue

Complete table of contents
Get a FREE ISSUE
Subscription questions