Made with organic soybeans, fresh and local Ingredients

Monday, January 24, 2011

Summer Rolls (Vietnamese-style) In Winter

photo from
This savory recipe is from the May 2009 issue of Gourmet Magazine. It's suggested as a "great addition to your summer repertoire," but we feel it's good anytime. Wonderful as a main dish, appetizer, or snack. Healthy too. And kids love them because they fall into the category of "fun food." Not to mention, they are fun to construct and beautiful on any dish. . .

Serves 4 (8 rolls)
Takes about 45 minutes to make.

2 oz. dried bean thread noodles (cellophane noodles)
1 small carrot, cut into thin matchsticks (about 3/4 cup)
1 Kirby cucumber, halved lengthwise, seeded, and cut
   into thin matchsticks (about 3/4 cup)
1 small fresh jalapeno, cut into thin matchsticks
1/4 cup rice vinegar (not seasoned)
1/4 tsp. sugar
1 Tbs. plus 3/4 tsp. fresh lime juice, divided
16 rice-paper rounds (also called galettes de riz ('rice cakes' in French);
   about 8 inches in diameter) plus additional in case some tear
4 romaine leaves, each torn into 4 pieces
10 oz. packaged baked tofu, cut into 3-by-1/3 inch sticks
1 cup fresh bean sprouts
1/2 cup each of torn basil, mint, and cilantro leaves
   (1 1/2 cups total)
1/3 cup hoisin sauce
2 Tbs. chunky peanut butter
2 Tbs. water

Soak noodles in a medium bowl of boiing hot water for 10 minutes.

Meanwhile--blanch carrot in boiling water until softened, about 45 seconds.
Rinse under cold water to stop cooking, then transfer to a small bowl along with cucumber, jalapeno, vinegar, sugar, 1 Tbs. lime juice, and 1/4 tsp salt.
Let stand 5 minutes.
Reserve 2 Tbs. liquid and drain pickled vegetables.

Drain noodles and rinse under cold water, then drain and pat dry.
Toss noodles with remaining 3/4 tsp. lime juice and snip with kitchen shears 5 or 6 times.

Fill a shallow pan or pie plate with warm water.
Soak 2 rice-paper rounds until they begin to soften, about 30 seconds, then let excess drip off and stack soaked rounds on a work surface so that they overlap by all but 1 inch on either side.

Put 2 pieces of romaine on bottom third round.
Top with one eighth of noodles (about 2 Tbs.), tofu (4 sticks), bean sprouts (about 2 Tbs.), herbs (3 Tbs.), and pickled vegetables (3 Tbs.).

Roll up tightly around filling, folding in sides. Make 7 more rolls in same manner.

Stir in hoisin sauce, peanut butter, water, and reserved 2 Tbs. pickling liquid.

Serve rolls with dipping sauce.

Note: Rolls and sauce can be made 4 hours ahead and chilled, rolls covered with damp paper towels and then plastic wrap.

Monday, January 17, 2011

Soya Guards Against Cancer

photo from
Two new studies reveal some of the benefits of eating soy products--preventing breast cancer and stopping the spread of prostate cancer, two of the most dangerous cancers in our midst. Both sets of findings were presented at a conference of the American Association for Cancer Research in Philadelphia. They come after a study in China, where large amounts of soya products are eaten, found women with the highest consumption had a 32 per cent lower risk of breast cancer recurrence.

BTW--interesting piece of information re: edamame, which originated in China.  It is the only vegetable to contain all nine amino acids, making it a complete source of protein. It is also high in fiber, folic acid, vitamin C and helps lower cholesterol. Not bad for a little bean, eh?

Saturday, January 15, 2011

Asian Grilled Tofu

Who needs meat? Whether you do or not, tofu is part of any healthy diet, including a diabetes-friendly one. Take a look at this one from The American Diabetes Association website. (Recipe was originally published in Diabetes Forecast Magazine.)

Servings 5; Serving size: 2 pieces
Prep time: 15 minutes, plus 2 hours to drain tofu and 2 hours to marinate tofu
Cooking time: 10 minutes
2 (1 lb) blocks extra-firm lite tofu
1 cup low-fat, reduced-sodium chicken broth
3 Tbsp lite soy sauce*
1 Tbsp hoisin sauce
1 Tbsp dry sherry
1 Tbsp Splenda Brown Sugar Blend
2 tsp sesame oil
2 garlic cloves, minced
1 Tbsp grated peeled ginger
1 tsp grated orange zest
1/2 tsp arrowroot
2 tsp water
20 wooden skewers, soaked for 1 hour in warm water
1 Tbsp. toasted sesame seeds
1/4 cup sliced green onions
*This recipe is a bit over the guidelines for sodium. To keep it in check, use the lowest-sodium soy sauce you can find.
  1. Wrap the blocks of tofu in two layers of paper toweling. Place the tofu on a plate. Place another plate on top and then place a weight on the top plate (a heavy pan will do). Let the tofu press for about 1 to 2 hours, either at room temperature or in the refrigerator.
  2. Remove the paper toweling from the tofu, and drain all the excess water. Pat the tofu dry. Slice the tofu into e-inch-thick slices, 10 in all.
  3. In a bowl, mix together the broth, soy sauce, hoisin sauce, sherry, Splenda blend, sesame oil, garlic, ginger, and orange zest. Whisk well. Arrange the tofu in a shallow baking dish. Pour the marinade over the tofu, and let marinate, covered, in the refrigerator for 2 hours. Turn the tofu slices about halfway through the soaking time.
  4. Remove the tofu from the baking dish, and set on a large cutting board. Strain the marinade, and add it to a saucepan. Bring the marinade to a boil. Combine the arrowroot and water, and mix well. Add to the strained marinade, and cook until thickened. Set aside. Coat an outdoor grill well with cooking spray; set the temperature to high heat.
  5. Using two skewers per slice of tofu spaced evenly, slide the skewers through the tofu, with only the tips of the skewers extending through one end of the tofu. The other side should have a good length of skewer for holding onto while turning the tofu on the grill.
  6. Put the tofu on the grill, and grill on one side for about 4 minutes, basting with some of the reserved marinade. Turn and grill the tofu for another 4 minutes; continue to baste with the reserved marinade. Remove the tofu to a platter, and drizzle with any remaining sauce. Sprinkle with sesame seeds and green onions.
Nutrition InformationExchange/Choices
1/2 Fruit
2 Lean Meat
Calories: 135
   Calories From Fat: 35
   Total Fat: 4 g
   Saturated Fat: 0.6 g
   Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 625 mg
Total Carbohydrate: 8 g
   Dietary Fiber: 0 g
   Sugars: 6 g
Protein: 15 g

Tuesday, January 11, 2011

Fresh Veggie Wrap

A festive platter of veggie wraps!                      copyright Tofu Yu
Now, you know that Tofu Yu makes a delicious toveggie wrap. And they are as pretty to look at as they are to eat, but sometimes it's fun to make your own. This should keep your creative hands and culinary imagination busy (because there are so many variations possible!). And the ingredients are quite different from those used in the version we make. (Great project to share with your kids. . .)


Dipping Sauce
1/4 cup sweet chili sauce
1 Tbs. lime juice

3 1/2 oz. dried rice vermicelli
1/2 green mango, julienned
1 small cucumber, seeded
1/2 avocado, julienned
4 scallions, thinly sliced
1/2 cup cilantro leaves
2 Tbs. chopped Vietnamese mint
1 Tbs. sweet chili sauce, and a little extra
2 Tbs. lime juice
20 tofu wraps (6" x 6" squared off works best)

To make the dipping sauce, mix together the Chili sauce and lime juice.

Place the vermicelli in a bowl, cover with boiling water, and leave for 5 minutes or until softened. Drain, then cut into short lengths.

Put the vermicelli, mango, cucumber, avocado, scallions, coriander, mint, sweet chili sauce, and lime juice in a bowl and mix together well.

Lay out a tofu wrap on a flat surface. Put 1 Tbs. of the filling on the wrap, fold in the sides, and roll up tightly. Repeat with the remaining filling and wraps. Serve immediately with the dipping sauce.

Makes 20

Note: Make sure the veggie rolls are tightly rolled together or they will fall apart while you are eating them. These rolls can be made ahead. Layer the rolls in an airtight container between sheets of waxed paper or plastic wrap and store in the refrigerator.

Monday, January 10, 2011

What to do with Tofu Yu pasta?

Many people ask us what to do with Tofu Yu pasta. The first thing to know is that it is already fully cooked and  ready to eat right out of the package (which many people do, btw). You can also add it to a salad of your choice, mix it in with a tossed green salad, for instance. Or you can create a pasta salad with Tofu Yu pasta as the base. (Some people like to mix other forms of pasta along with Tofu Yu pasta.)

Now if you want to eat your pasta hot, you can heat it up in one of three ways:

1) microwave: Depending on the quantity, you probably won't need to microwave it for longer than 30 seconds,
2) steam: Probably no longer than a minute or two
3) saute: The best way to do this is to saute your other ingredients first--example would be onions, garlic, etc. Once your saute mixture is ready, toss in your Tofu Yu pasta and heat together a few minutes so the flavors blend and the pasta is sufficiently heated.


Wednesday, January 5, 2011

Italian Lasagna- Vegan-Style!

photo copyright
These wonderful recipes are from our friend Angel Flinn at They are from Incredibly Delicious: Recipes for a New Paradigm. A few options to choose from. These are not your 'quick meals' by any means (with the exception of the "Almost Lasagna"). But boy, are they worth the time and effort of preparation. Think slow food and the old-style Italian mama who spent all day in the kitchen making everything from scratch and then started over the next day!

Gourmet Italian Lasagna
yields one 9″ x 12″ deep casserole

5 or more cups Marinara Sauce (see below)
10 oz. package lasagna noodles

‘No-Meat’ Layer
1-2 cakes tempeh or 1-2 lbs. seitan
1 tsp. onion powder
2-3 Tbsp. oil
tamari, to taste
1 1/2 Tbsp. dried oregano
1 tsp. dried basil
1 tsp. garlic powder
1/2 tsp. sea salt
1/2 tsp. black pepper
2 Tbsp. nutritional yeast

Tofu ‘Uncheese’ Layer
2 cups soft organic tofu, rinsed & drained
2 cups firm organic tofu, rinsed & drained
1 tsp. sea salt
2 tsp. tamari or substitute
1/4-1/2 tsp. black pepper
5-6 Tbsp. nutritional yeast
1 tsp. dried oregano
4 tsp. oil

‘Cheesy’ Topping
1 cup soft organic tofu, rinsed & drained
1 Tbsp. tamari or substitute
4 Tbsp. oil
5-6 Tbsp. nutritional yeast
1/2 tsp. sea salt

1.  Partially cook the lasagna noodles in boiling water for 6-8 minutes. (Cook in a flat pan, if you have one.) Rinse noodles, separate, flatten out and set aside in cold water.
2.  In a food processor, grind tempeh or seitan with the “S” shaped blade, into tiny chunks. Pan-fry the ground tempeh/seitan until slightly crisp with 2 Tbsp. oil and tamari. Add remaining spices and yeast. Mix in one cup tomato sauce and cook for 5-10 minutes.
3.  In a bowl, mash all Tofu ‘Uncheese’ ingredients together. Chill.
4.  In a food processor, blend the ‘Cheesy’ Topping ingredients. Set aside.
5.  Spread one cup of tomato sauce over the bottom of an oiled 9″ x 12″ pan. Lay four noodles down and spread 1/2 cup tomato sauce over them. Flatten in the “no-meat” layer and pour another 3/4 cup of sauce over it.
6.  Place another layer of four noodles, then spread another 1/2 cup of sauce over the noodles. Mash and flatten in the tofu layer and then another noodle layer. Spread one cup of tomato sauce over the noodles and sprinkle with oregano (optional).
7.  Spread and swirl the ‘Cheesy’ Topping over the top. Bake in a pre-heated oven for 40-50 minutes at 350°. Cool somewhat before slicing. Serve with sauce on top.

Easy Lasagna Roll–Ups
yields 12 rolls

12 lasagna noodles

3 cups medium-firm organic tofu
1/3 cup nutritional yeast
1/4 cup Marinara Sauce (see page 5)
3 Tbsp. tahini or oil
1 Tbsp. parsley or dill

1/2 tsp. dried oregano
1/2 tsp. dried basil
1/2 tsp. onion powder
1/2 tsp. garlic powder
salt and pepper, to taste
3 cups Marinara Sauce (see page 5)
1.  Partially cook noodles so you can roll them. Rinse with cold water and drain.
2.  Rinse and drain tofu.
3.  In a bowl, mash tofu and mix with other filling ingredients. In a separate bowl, combine sauce ingredients.
4.  Spread a layer of sauce on the bottom of a casserole. Lay out noodles and spread two tablespoons of filling on each. Roll up tightly and place seam side down in casserole. Pour remaining sauce over roll-ups. Pre-heat oven to 350°.
5.  Sprinkle with additional nutritional yeast. Bake for 25–30 minutes.

Almost Lasagna (Quick & Easy)
yields one 9″ x 12″ deep casserole

5 or more cups Marinara Sauce (page 4)
16 oz. package pasta spirals, shells or macaroni
sautéed veggies such as onions, mushrooms, bell pepper, zucchini (optional)

‘Cheesy’ Topping
1 cup soft organic tofu, rinsed & drained
1 Tbsp. tamari or substitute
4 Tbsp. oil
5-6 Tbsp. nutritional yeast
1/2 tsp. sea salt
1.  Cook pasta according to the instructions on the package. Rinse, drain, and toss with a little olive oil.
2.  In a food processor, blend the ‘Cheesy’ Topping ingredients. Set aside.
3.  Mix three cups of Marinara sauce with pasta and sautéed veggies, and pour this mixture into the pan.
4.  Spread and swirl the ‘Cheesy’ Topping over the top. Bake in a pre-heated oven for 25-30 minutes at 350°. Cool somewhat before serving. Serve with additional sauce.

Tasty Marinara Sauce
yields 10 cups

1–2 Tbsp. olive oil
6 cloves garlic, diced
1 onion, diced
2 bell peppers, diced
8–16 oz. mushrooms, sliced
2 (12 oz.) cans tomato paste
2 1/2 cups water
1 (16 oz.) can tomato sauce
1 Tbsp. onion powder
1 tsp. sea salt
2 Tbsp. garlic powder
2 Tbsp. dried oregano
2 Tbsp. dried basil
3 Tbsp. unrefined sweetener such as Rapadura
2 tsp. herb salt such as Herbamare
1/2 tsp. black pepper
1–2 Tbsp. tamari
2 Tbsp. nutritional yeast

1.  In a large pot, sauté garlic in a little oil and a dash of water.
2.  While it is simmering, add onion, peppers then sliced mushrooms. (Be sure to tip the stems of the mushrooms and clean them well).
3.  When all vegetables are soft, add tomato paste, water, tomato sauce and remaining seasonings. Simmer and stir frequently for 30 minutes or longer.

Tuesday, January 4, 2011

Tofu Yellow and Green

photo of cashews from
Part of the pleasure of food is what it looks like. And this is one of the wonders of such things as salads and stir-fry. That infinite mix of ingredients and colors that look so beautiful on your plate. "Too pretty to eat." But of course that makes it taste all the better, and makes the experience all the more delightful--especially when the ambience is beautiful as well. Consider a table set with candles, flowers, beautiful serving ware. It doesn't have to be expensive to be inviting and beautiful. It's no wonder that cooking is considered an art. It's not just the mixture  of ingredients and resulting tastes and aromas, it's the feast for the eyes.

2 cups coconut cream (don't shake the can)
1 Tbs. yellow curry paste
1/2 cup vegetable stock
1 lb. 2 oz. Japanese squash, peeled and diced
2 cups green beans, trimmed and cut in half (you can julienne these, if you prefer)
12 oz. curry tofu, cubed
1-2 Tbs. soy sauce
2 Tbs. lime juice
1 Tbs. brown sugar (or honey or 2 tsp. agave)
1/4 cup cilantro leaves
1/4 cup cashews, toasted
Steamed jasmine rice, to serve

Spoon the thick coconut cream from the top of the can into the wok and heat until boiling. Add the curry paste, then reduce the heat and simmer, stirring for 5 minutes until the oil begins to separate.

Add the remaining coconut cream, stock and squash and simmer for 10 minutes. Add the green beans and cook for another 8 minutes or until the vegetables are tender.

Gently stir in the cubed curry tofu, soy sauce, lime juice, and brown sugar. Garnish with the cilantro leaves and cashews and serve with steamed jasmine rice.

Serves 4

Monday, January 3, 2011

Hawaiian Tofu

photo from
In the midst of cold and snow, isn't it fun to think of tropical places like Hawaii? You can have a little Hawaii in your kitchen no matter where you live (of course if you live in Hawaii, the idea isn't as exotic).

12 ozs. firm tofu
2 Tbs cornstarch, divided
2 Tbs. safflower oil, divided
1/4 tsp. salt (can be omitted)
1/4 tsp. black pepper
3 shallots
3 garlic cloves, minced (or more, according to taste)
1 large red pepper, diced
1 tsp. ginger, grated
1/4 tsp. dried thyme
1/4 cup crushed tomatoes
1 cup unsweetened pineapple juice
1 cup vegetable stock
1 Tbs. tamari
1 1/2 cups pineapple, diced (fresh is best)


Cut tofu into 1/2 inch strips and place in a shallow bowl. Sprinkle with 1 Tbs. cornstarch and toss gently to coat. Set aside.

In a large skillet over medium heat, add 1 Tbs. oil. When oil is hot, add tofu, salt and pepper, and cook until golden brown, about 10 minutes. Remove from skillet and set aside.

Heat remaining oil in the same skillet. Add shallots, garlic, bell pepper and ginger and cook to soften about 5 minutes. Stir in thyme, tomatoes, pineapple juice, and stock, and simmer for 10 minutes.

Combine remaining cornstarch with tamari and stir into sauce to thicken. Add pineapple and reserved tofu and cook until hot, about 2 minutes.