Made with organic soybeans, fresh and local Ingredients

Monday, January 28, 2013

Potato Tofu Casserole

by Francine

photo via
Think potatoes, think casserole, and think winter. Right? Potatoes sometimes get a bad rap because people equate them wtih 'empty carbs', fattening, etc. Not so. It's the stuff you ADD to potatoes or the stuff they're cooked IN that is fattening. Potatoes are full of nutrition, relatively cheap, and there are so many ways to eat them!

Low in saturated fat, cholesterol, and sodium, potatoes are a good source of Vitamin C, Vitamin B6, potassium (important for controlling high blood pressure), and manganese. Incidentally--potatoes have more potassium in them than bananas, especially if you keep the skins on. Which you should--not only for the potassium, but also for the other health benefits.

Now considering that potatoes grown conventionally have residues from 37 pesticides, according to the USDA Pesticide Program, you can see why I'm advocating (like I usually do), you choose organic. And remember--if you don't want to go 100% organic--because of cost, convenience, availability, or whatever else--you don't have to. Just choose wisely. With potatoes--it's important to go organic. With avocados--not so much. There is definitely a different level of saturation according to what kind of produce, where grown, etc.

So getting back to the issue at hand, which is the potato tofu casserole, let's get going:

Preheat oven to 325 F.

Mix together in a bowl:
3 cups potatoes, mashed (personally I like skins on, but you can remove or go 1/2 and 1/2)
1 1/2 lbs. tofu, mashed
1 1/4 tsp. salt
1/4 tsp. black pepper
1/4 tsp garlic powder
1/4 cup fresh parsley, chopped

Saute together:
2 TB oil (try canola or sesame)
1 medium onion, chopped

When onions are limp, mix into the potato-tofu mixture. Spread into an oiled 8" x 8" x 2" baking dish, and sprinkle with paprika (and/or a little cayenne). Bake for 35 minutes.

Tofu Cookery by Louise Hagler

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