Disclaimer: I received tofu samples to try. All opinions are my own.
Back to School is a great time to push the reset button for healthy eating if it’s not already woven into your family’s current routine. In my Chinese American household while growing up, tofu was a staple food. Now that I’m a mom, I use tofu in our meals for a healthy source of vegetarian source protein. I like House Foods Organic Tofu because it’s certified organic, made from U.S.-grown soybeans that are GMO-free, low in saturated fat, cholesterol-free and is a good source of calcium.
My kids can be picky eaters, so sometimes they don’t want to try what I make. It can be frustrating, but one way I’ve gotten around this is to serve them their go-to foods (mac n’ cheese, pizza, etc.) with a healthy twist. For example, I’ll add tofu to their meals. Sometimes it’s “hidden” within food, while other times it’s obvious but presented in a way they’re familiar with like in the recipes below.
The recipes are from House Foods’ “50 Plates of Tofu” campaign. Influencers in key regional markets created tofu recipes inspired by their state to show how versatile and delicious tofu really is. Try these recipes for healthy family meals!
Tofu Creamy Mac & Cheese
by Kelsey Nixon
1 package House Foods soft tofu, drained
1 pound elbow macaroni
1/3 cup plain Greek yogurt
1 cup milk
8 ounces sharp cheddar cheese, grated
1 teaspoon dry mustard
1/4 teaspoon cayenne pepper
3 tablespoons unsalted butter, divided
1/4 cup breadcrumbs
1 tablespoon Italian parsley, chopped
Kosher salt and cracked
Cook pasta according to package directions. Drain and return to pot.
Puree the tofu in a blender or food processor. Add yogurt, milk and cheddar cheese and process until smooth.
Add 2 tablespoons butter to pot along with macaroni and stir over low heat until butter is melted. Stir in sauce and add dry mustard and cayenne pepper. Stir until heated through, about 5 minutes. Season generously with salt and pepper, to taste.
In a large skillet over medium heat, melt remaining butter with the bread crumbs and a dash of salt and pepper. Remove from heat and stir in parsley.
Serve immediately topped with buttered bread crumbs.
Cheesy Tofu Pizza Slices
by Amanda Paa
Serves 2 as main dish, 4 as appetizer
1 package House Foods Organic firm tofu, lightly pressed and patted dry with towel
1/4 cup tapioca starch
3 tablespoons olive oil, divided
1/3 cup pizza sauce
1/2 cup thinly sliced cherry tomatoes
1 1/2 cups colby jack or mozzarella cheese
1 1/2 tablespoons minced fresh basil
Preheat oven to 400 degrees.
Cut tofu in half through its thick side. Then make a diagonal cut through each half, so you have four triangles. Add tofu and tapioca starch to a plastic bag and lightly shake to coat the wedges.
Heat half the oil to medium high heat in a 10-inch skillet. Add two pieces of the tofu, cook for 4 minutes, then flip and cook for another 4 minutes. This will get the outer surface lightly browned. Remove, and set these two pieces aside. Add remaining oil and repeat with remaining wedges.
Place tofu on a parchment lined paper, brush with pizza sauce, then add a few cherry tomatoes to each, and then distribute cheese evenly on slices. Bake for 13-15 minutes in oven, until cheese is melted and bubbling. Remove and top with fresh basil.
by Andi Mitchell
1 package House Foods firm tofu
½ cup smoky BBQ sauce
8 slices whole wheat bread
4 leaves romaine lettuce
2 medium vine ripe New Jersey tomatoes
1 medium avocado, sliced
Drain and dry the block of tofu with paper towels. Wrap the block of tofu in a thick layer of paper towels and place on a plate. Lay another flat-bottomed plate (or small cutting board) on top of the tofu and place a can or two of beans on the plate/cutting board to weigh down the tofu, which will help press excess moisture from it. Let sit for 30 minutes.
Cut the tofu into ½-inch-thick slices. Spread half of the BBQ sauce in a shallow baking dish. Lay the tofu slices in the dish and top with the remaining half of the BBQ sauce, tossing each slice to make sure all sides are coated. Let marinate for 1 hour.
Preheat the oven to 400 degrees. Line a large baking sheet with parchment paper or aluminum foil. Spread the marinated tofu on the baking sheet, reserving the remaining BBQ sauce for brushing. Bake for 25 minutes. Flip the slices, brush with the reserved BBQ sauce, and bake for 25 more minutes, until browned and crisp.
Toast the bread. Layer 4 of the bread pieces with lettuce, sliced tomato and avocado. Divide the sliced tofu among the 4 and top with the remaining 4 pieces of bread. Serve immediately.
Southwest Tofu Burrito with Avocado
by Kathy Patalsky
Makes 2 large burritos, or 4 medium
1 package. House Foods Tofu, firm or extra firm
1 cup chunky salsa, any variety (mild, medium or spicy – your choice)
1 medium red onion, chopped
2 cloves garlic, minced
1 Tablespoon extra virgin olive oil
½ teaspoon chipotle powder
1 teaspoon cumin powder
¼ – ½ cup nutritional yeast
½ teaspoon sea salt
1 avocado, sliced
1 ½ cups red cabbage, thinly shredded
2 large burrito-sized tortillas
½ cup shredded vegan cheese, optional
¼ cup vegan mayo
1 teaspoon maple syrup
¼ teaspoon chipotle powder
Combine all the vegan mayo ingredients and whip together in a small bowl. Place in the fridge to chill.
Drain your tofu and squeeze dry with a paper towel or clean dish towel.
Add the olive oil to a large skillet and warm over high heat.
Add the onions and garlic to the skillet and saute for 2-3 minutes. Then add in the tofu by crumbling into small scrambled pieces with your hands. Add the salsa. Also sprinkle in the spices and nutritional yeast. Fold everything together using a spatula. Reduce heat to medium. Allow to cook 3-5 minutes, or until the moisture cooks off a bit and the tofu softens, marinating with all the flavors. You want most of the excess liquid from the salsa and tofu to be absorbed or cook off. Remove from heat when done.
Warm your tortillas and start filling them. Add a generous slather of the chipotle mayo and spread evenly over the tortilla. Then add about 1 heaping cup of the tofu mixture. Followed by the optional shredded vegan cheese, cabbage and avocado. Fold up the tortillas, slice and serve warm.