I'm curious to try making some tofu dinner dishes, but I'd like this to go over well with the kids. Any suggestions or ideas of tofu dishes that the kids won't shun? (or is this an impossible task?)
Thanks.Any suggestions of tofu dinner recipes that are kid-friendly?
When I wrote an article on tofu recipes for kids for a national magazine some years ago, I used my friends' children (as well as my children's friends) as guinea pigs. My own children, after all, had cut their teeth, so to speak, on tofu dishes and so the ';T'; word didn't faze them. I was surprised at how open most kids were to trying these new tofu dishes. They didn't have as many preconceived notions about the white stuff as many adults do. The result was a plethora of kid-pleasing recipes that my own sons and their friends still ask for. The real trick here was not in getting them to eat these dishes, but in getting them to share them with their parents!
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Tofu Basics Parents always welcome new options for healthy eating, and tofu is a superb food to add to the repertoire of growing children. It’s high in easily digestible protein, low in fat, and is a good source of calcium, iron, and B vitamins. To increase your chances of kid-pleasing results, prepare tofu simply, combining it with other mild or familiar flavors. Here’s a brief lexicon of the most common tofu varieties:
Silken tofu: Available in 16-ounce tubs or 12.3 ounce aseptic packages, this type of tofu is very soft and smooth. It’s great pureed and used as a base for soups (“Creamy” Corn Chowder), dressings and dips, and sauces (Macaroni and Cheese With Secret Silken Tofu Sauce). It also makes an ideal dessert puddings or pie filling (Miniature Chocolate Pudding Pies). This may be the best type of tofu to use when you need to “sneak” it into your child’s meal!
Soft tofu: This comes in 16-ounce tubs and is good for using crumbled, as in faux scrambled egg recipes or imitation “egg salad” or patties (Tofu Patties). Finely crumbled, this is also a good substitute for ricotta cheese (Vegetable Lasagna). Like silken tofu, soft tofu can also be pureed and used as a soup or sauce base, with a somewhat heftier consistency.
Firm or extra firm tofu: Again, available in 16-ounce tubs, and also fresh in chunks or cakes, use this when you want the tofu to hold its shape. Firm tofu is ideal for use in stir fries, stews, and as cutlets or nuggets (Baked Tofu Nuggets).
Baked marinated tofu: Of the tofu varieties listed here, this one is the most difficult, alas, to get in supermarkets. Look for this chewy, dense, and flavorful form of tofu in natural foods stores. Sliced, diced, or (with effort) crumbled, it can be used as a chicken or tuna substitute in stir fries, sandwiches, casseroles, and tortilla dishes (“Chicken”-Style Tofu Fajitas).
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';Chicken';-Style Tofu Fajitas
Makes: 8 fajitas (2 fajitas per serving)
In this super-easy, nearly-instant tortilla recipe, chewy baked tofu stands in for chicken. Letting the kids make their own fajitas becomes part of the fun!
8 fajita-size (6- to 7-inch) flour tortillas
10- to 12-ounce package baked tofu, cut into strips
Prepared salsa, your favorite brand
1 cup plain low-fat organic yogurt or soy yogurt
2 cups finely shredded lettuce
1 cup grated cheddar cheese or cheddar-style nondairy cheese, optional
Wrap the entire batch of tortillas in foil and warm in a preheated 400-degree oven or toaster oven.
Place the tofu strips on a plate and microwave briefly until well warmed, about 3 minutes.
Spread a little salsa and yogurt down the center of each tortilla, then arrange a few tofu strips over them. Sprinkle with some lettuce, and if desired, a little cheese. Roll up snugly and eat out of hand.
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Baked Tofu Nuggets
Makes: 4 to 6 kid-sized servings
These breaded nuggets become firm and chewy as they bake. Kids enjoy dipping them into their favorite sauce.
16-ounce tub firm or extra firm tofu
3 tablespoons wheat germ
2 tablespoons cornmeal
1 teaspoon seasoned salt
Marinara or barbecue sauce (warmed), or ketchup
Preheat the oven to 400 degrees.
Cut the tofu into 3/4-inch-thick slices. Blot well between clean tea-towels or several layers of paper towel, then cut into 3/4-inch dice. Combine the wheat germ, cornmeal, and seasoned salt in a mixing bowl. Add the tofu chunks and stir gently until evenly coated.
Arrange the tofu on a lightly oiled non-stick baking sheet. Bake for 15 minutes, stirring once or twice during this time, or until golden and firm. Serve at once with sauce of your choice for dipping or topping.
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Macaroni and Cheese with a Secret Silken Tofu Sauce
6 to 8 kid-sized servings
The same children I tested this on 5 years ago still request this each and every time they come to my house for dinner. This basic macaroni and cheese is rich and comforting. Using pureed silken tofu as a base for the sauce gives the kids a good dose of soy goodness.
10 to 12 ounces elbow macaroni (or other short pasta shape such as cavatappi)
12.3-ounce package silken tofu
2 tablespoons nonhydrogenated margarine
1 1/2 cups firmly packed organic grated cheddar cheese or cheddar-style nondairy cheese
Salt to taste
Cook the macaroni in plenty of rapidly simmering water until al dente, then drain.
Meanwhile, puree the tofu until perfectly smooth in a food processor or blender. Transfer to a medium sauce pan and add the margarine and cheese. Slowly bring to a gentle simmer, stirring often, then cook over low heat until the cheese is thoroughly melted.
Combine the cooked macaroni and sauce in a serving container and stir together. Season with salt to taste and serve at once.
VARIATION: Bake in a casserole dish at 400 degrees for 20 to 30 minutes, or until the top is golden and crusty.
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Creamy Corn Chowder
Makes: 8 kid-sized servings, or about 6 average servings
Pureed silken tofu is a superb base for creamy soups, such as chowders. It provides substance without the need for thickening. The mild, familiar flavors will entice kids of all ages to enjoy a soothing bowl of soup.
1 1/2 tablespoons light olive oil
1 medium onion, finely chopped
1 large celery stalk, diced
2 medium carrots, peeled and thinly sliced
2 medium-large potatoes, peeled and finely diced
1/2 teaspoon ground cumin
2 vegetable bouillon cubes
3 cups cooked fresh or thawed frozen corn kernels
12.3-ounce package silken tofu, well pureed in a food processor or blender
Low-fat milk, rice milk, or soy milk, as needed
Salt and freshly ground pepper to taste
Heat the oil in a soup pot. Add the onion and celery and sauté over medium heat until golden. Add the carrots, potatoes, bouillon cube, and cumin, plus just enough water to cover. Bring to a simmer, then cover and simmer gently until the vegetables are tender, about 25 to 30 minutes.
Stir in the corn kernels and pureed tofu. Add just enough milk to give the soup a medium-thick consistency. Season with salt and pepper and simmer for another 10 minutes over very low heat.
If time allows, let the soup stand off the heat for an hour or so before serving, then heat through as needed. Remove the bay leaves before serving.
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Miniature Tofu Chocolate Pudding
Serves: 4
Silken tofu is a great base for pudding—it has just the right consistency, and it spares you from bothering with a flour-thickened milk sauce, which tends to scorch and lump.
16-ounce tub silken tofu
3/4 cup semi-sweet chocolate chips
3 to 4tablespoons maple syrup, or to taste
1 teaspoon pure vanilla extract, optional
Puree the tofu in a food processor or blender until completely smooth. Transfer to a small saucepan and add the chocolate chips. Cook over medium low heat, stirring often, until the chocolate chips have melted. Stir in the maple syrup and optional vanilla.
Allow to cool completely, then serve at room temperature.
for more ideas go to
http://vegkitchen.com/index.htmAny suggestions of tofu dinner recipes that are kid-friendly?
SLOPPY JOES
(can't remember exact recipe, sorry)
1. Crumble up a package of tofu with two tbsp soy sauce, saute.
2. Add a mixture of one finely chopped onion, one finely chopped green pepper, some ketchup (like 1/2 cup maybe) and a bit of white vinegar. Oh and one can of tomato paste.
2. Cook until boiling and thickened. Add oregano, basil, or more soy sauce if you prefer. Spoon over buns.
Very good stuff!
Eggless Tofu Spinach Quiche
';I make this quiche without eggs. The tofu gives it a good texture. I've brought it to potlucks where friends aren't vegetarian...no one ever knew! It is always a hit!';
Original recipe yield: 6 servings.
Prep Time:15 MinutesCook Time:30 MinutesReady In:45 MinutesServings:6 (change)
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INGREDIENTS:
1 (8 ounce) container tofu
1/3 cup 1% milk
1/2 teaspoon salt, or to taste
1/2 teaspoon pepper
1 (10 ounce) package frozen chopped spinach, thawed and drained
1 teaspoon minced garlic
1/4 cup diced onion
2/3 cup shredded Cheddar cheese
1/2 cup shredded Swiss cheese
1 unbaked 9 inch pie crust
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DIRECTIONS:
Preheat oven to 350 degrees F (175 degrees C).
In a blender, combine tofu and milk; process until smooth, adding more milk if necessary. Blend in salt and pepper.
In a medium bowl, combine spinach, garlic, onion, Cheddar cheese, Swiss cheese and tofu mixture. Mix well, and pour into prepared pie crust.
Bake in preheated oven for 30 minutes, or until set and golden brown on top. Let stand 5 minutes before cutting.
Tofu Lasagna
';Good for people who aren't reluctant to try tofu. After this lasagna you and your guests will love it!';
Original recipe yield: 6 to 8 servings.
Prep Time:20 MinutesCook Time:35 MinutesReady In:55 MinutesServings:Scaled to 6
Original recipe makes 7 (change)
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INGREDIENTS:
3/8 (12 ounce) package uncooked lasagna noodles
7/8 (12 ounce) package firm tofu, crumbled
1-3/4 eggs
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon ground nutmeg
1 tablespoon and 2-1/4 teaspoons milk
3/4 cup and 1 tablespoon and 2 teaspoons spaghetti sauce
2-1/2 teaspoons dried parsley
1-2/3 cups and 1 tablespoon shredded mozzarella cheese, divided
1/4 cup and 3 tablespoons grated Parmesan cheese
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DIRECTIONS:
Preheat oven to 350 degrees F (175 degrees C).
Bring a large pot of lightly salted water to a boil. Add lasagna and cook for 8 to 10 minutes or until al dente; drain.
In a medium bowl combine tofu, eggs, salt, pepper, nutmeg, milk, spaghetti sauce, parsley and 1 cup of mozzarella cheese. Spread a layer in the bottom of a 9x13 inch baking dish.
Layer lasagna noodles with the sauce mixture, ending with sauce. Sprinkle with remaining mozzarella and Parmesan cheese.
Bake in preheated oven for 25 to 35 minutes.
Tofu and Cheese Stuffed Shells
';No one will ever know that these giant pasta shells contain tofu...unless you tell!';
Original recipe yield: 4 servings.
Prep Time:10 MinutesCook Time:45 MinutesReady In:55 MinutesServings:Scaled to 6
Original recipe makes 4 (change)
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INGREDIENTS:
1-1/2 (16 ounce) packages jumbo pasta shells
1/2 cup grated carrot
1/4 cup and 2 tablespoons shredded zucchini
1/4 cup and 1 teaspoon chopped onion
1-1/2 (8 ounce) containers tofu
3/4 cup shredded Monterey Jack cheese
1-1/2 cups shredded mozzarella cheese, divided
3/4 cup ricotta cheese
1-1/2 egg white
3/4 teaspoon salt
3/4 teaspoon pepper
3 (8 ounce) cans diced tomatoes
1/2 cup tomato paste
1-1/2 teaspoons dried basil
1-1/2 teaspoons dried oregano
1/2 teaspoon garlic powder
1-1/2 teaspoons minced garlic
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DIRECTIONS:
Preheat oven to 350 degrees F (175 degrees C).
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
Meanwhile, in a small saucepan over medium heat combine carrot, zucchini and onion. Pour in just enough water to cover; cook until tender and drain.
In a large bowl, mash the tofu with a fork. Stir in carrot mixture, Monterey Jack cheese, 1/2 cup mozzarella cheese, ricotta cheese, egg while, salt and pepper. Mix well and set aside.
In a medium saucepan over medium-high heat, combine tomatoes, tomato paste, basil, oregano, garlic powder and garlic. Bring to a boil; reduce heat to low and simmer for 10 minutes.
Stuff each cooked pasta shell with about 1 rounded tablespoon of the filling. Place shells in an un greased 2-quart baking dish. Pour sauce over shells.
Cover and bake in preheated oven for 25 minutes, or until heated through. Sprinkle with remaining 1/2 cup mozzarella cheese.
Barbecue Tofu Sandwiches
';Finally a veggie sandwich with true barbeque flavor!';
Original recipe yield: 6 servings.
Prep Time:5 MinutesCook Time:10 MinutesReady In:15 MinutesServings:6 (change)
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INGREDIENTS:
1 (12 ounce) package extra firm tofu
3 tablespoons vegetable oil
1 onion, thinly sliced
1 1/2 cups barbecue sauce
6 hamburger buns
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DIRECTIONS:
Drain the tofu between paper towels until most of the water has been squeezed out.
Slice tofu into 1/4 inch thick slices.
Heat vegetable oil in a large skillet, fry tofu strips until golden brown on both sides. Add onion and cook for a few minutes, until onion is at your desired consistency.
Pour in barbeque sauce (use more or less, according to your taste). Cook the mixture for ten minutes on low and serve on buns.
Tofu Chocolate Pudding
';A creamy chocolate pudding using tofu.';
Original recipe yield: 6 servings.
Prep Time:10 MinutesReady In:10 MinutesServings:6 (change)
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INGREDIENTS:
1 cup semisweet chocolate chips
2 tablespoons water
1 (16 ounce) package firm tofu, drained
1/4 cup soy or skim milk
1 tablespoon vanilla extract
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DIRECTIONS:
Melt the chocolate with water in a heavy saucepan or double boiler.
In an electric blender or food processor, combine tofu with the melted chocolate, milk, and vanilla extract. Process until the mixture is smooth. Chill for approximately one hour, and serve!
Coconut Chocolate Dream Pie
';Don't let the tofu in this pie fool you - but it will anyway! Tastes like a cream pie, but without all the dairy and fat. Delicious, decadent.';
Original recipe yield: 8 servings.
Prep Time:25 MinutesReady In:2 Hours 25 MinutesServings:8 (change)
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INGREDIENTS:
1/2 cup flaked coconut
1/2 cup rice milk
1 tablespoon frozen orange juice concentrate
1 cup semi-sweet chocolate chips
1 tablespoon maple syrup
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract
1 (10 ounce) package silken tofu
1 (9 inch) prepared graham cracker crust
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DIRECTIONS:
In heavy pan over medium-high heat, toast coconut until lightly browned. Remove 1 tablespoon of the coconut for garnish. Add rice milk and orange juice concentrate. Bring the mixture to a simmer, then stir in chocolate chips. Remove from heat, and continue stirring until the chips are melted and the mixture is smooth.
Pour maple syrup, vanilla extract, almond extract and tofu into an electric blender or food processor; blend until the mixture is creamy. Add chocolate mixture to the blender, and blend until the mixture is combined. Pour the filling into the pie crust. Cover, and chill for 2 or more hours. Garnish with the reserved coconut before serving.
Vegan Cheesecake
';This sweetened tofu recipe is baked in a graham cracker pie crust and served chilled. Try drizzling with a sweet berry sauce for extra color and flavor.';
Original recipe yield: 6 servings.
Prep Time:20 MinutesReady In:20 MinutesServings:6 (change)
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INGREDIENTS:
1 (12 ounce) package soft tofu
1/2 cup soy milk
1/2 cup white sugar
1 tablespoon vanilla extract
1/4 cup maple syrup
1 (9 inch) prepared graham cracker crust
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DIRECTIONS:
Preheat oven to 350 degrees F (175 degrees C).
In a blender, combine the tofu, soy milk, sugar, vanilla extract and maple syrup. Blend until smooth and pour into pie crust.
Bake at 350 degrees F (175 degrees C) for 30 minutes. Remove from oven and allow to cool; refrigerate until chilled.
don't tell them it's tofu
tofu sloppy joes
this has been a long time favourite for our family, even my 2yr old and 3 yr old love this. we put the leftovers over nachoes with some cheese, tomatoes, green peppers and onions. Oooh yummy!
1 package firm tofu
1 (28 ounce) can diced tomatoes
chili powder
2-3 cloves garlic, crushed
ketchup
mustard
oil
diced onions (optional)
diced green peppers (optional)
4-6 servings
1. crumble the tofu to small bits (this can take a bit of time).
2. heat oil in frying pan and add tofu and chili powder (added to taste, i add tons, about 4-5 tbsp.).
3. cook on medium high heat until tofu is crispy.
4. add garlic and onion and cook 5-7 minutes.
5. add tomatoes, a dab of ketchup (the more you add the sweeter it will be so omit it if you don't like sweet) and a dab of mustard and a drizzle of extra oil if you like.
6. let simmer, bubbling until sauce is thickened and tofu is tasty(about 30 minutes).
7. I like to give it a lot of time to simmer so it's really tasty.
8. serve on whole wheat buns with salad and homemade fries.
9. enjoy!
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