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Tofu is one of the healthier foods available. It has a considerable amount of protein and nutrients yet doesn’t cause the health problems associated with red meat. Still, people are often turned off by its blandness and texture. Below are a couple of ideas for making it more palatable and therefore a greater part of one’s diet.



1 block of medium or hard tofu
2 tablespoons cooking oil (olive oil fries up the best; the flavor of peanut or sesame oils are good)

Remove tofu from water. Dry well with a dish towel or paper towels. Leaving the tofu wrapped in the towel works best.

Cut tofu into slices or bite-sized blocks.

Coat frying pan with oil and heat. A Teflon-coated pan works best, as tofu has a tendency to stick.
Drop pieces to cover bottom of pan without overloading. Fry at medium-low heat, turning when bottom sides are browned and somewhat crispy. Turn as needed until all sides are browned. Remove from pan. Repeat process, adding oil as needed, until used up. Tofu is now ready to add to sauces, pasta, rice, and more.


Tofu can be marinated before cooking to add flavor. Soak sliced tofu for 20-30 minutes in the following mixture:

½ cup soy sauce
4 tablespoons rice vinegar
chopped garlic and onion

For a sweeter flavor, use teriyaki sauce in place of soy sauce. Also, adding toasted sesame seeds tastes great, and they are high in protein.

Dipping Sauce

A great dipping sauce for fried tofu:

3 tablespoons peanut butter (chunky is great)
3 tablespoons soy sauce
1 tablespoon water
2 tablespoons rice vinegar
1 teaspoon sugar

Combine rice vinegar, water and sugar in small saucepan. Heat until sugar is dissolved; remove from heat and cool. Combine vinegar combination with soy sauce. Slowly add peanut butter, stirring until a thoroughly mixed. Dip and enjoy!

Tofu can replace meat in so many things, including spaghetti sauce, stroganoff, tacos, lasagna, stir fry - just use your imagination!