How to cook tofu so that even the guests with meat and potatoes dig it

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Take a look at the interior of the Jackie Akerberg refrigerator and you will see a range of fresh rainbow fruits and vegetables, all washed, dried and transferred to glass food storage containers. They are about to present themselves in the abundant bowls and salads that have become his signature on his Jacquier Instagram account.

But the real MVP of the kitchen of this recipe is actually the palest thing you will find in this refrigerator: the tofu.

Proteins are what people ask when they learn that Terberg does not eat any product of animal origin. (It has been vegan since October 2019 but prefers the most inclusive term “plant -based”.)

But if you “unfold things in the bases and you focus on Whole Foods, including my favorite ingredient, Tofu, it’s certainly possible,” said Akerberg, author of “The Clean Vegan Cookbook” published in 2023.

“I usually start every morning with a smoothie based on soy milk, spinach, banana and a protein powder based on plants that mixes pea and rice proteins,” said Akerberg. “I receive 45 grams of protein before the sun rises.”

For other meals and snacks, Akerberg mixes in staples such as beans, lenses, nuts, seeds and tempeh. All these choices total approximately 100 grams of protein per day, she confirmed. It is just equal with a common brand promoted during the current enthusiasm of high protein.

The recommended food allocation of proteins for adults is 0.8 gram per kilogram of body weight per day, or 0.36 gram per book. For reference, a person of 150 pounds (68 kilograms) would need 54 grams of protein daily to reach this brand. Almost all men reach the objective of proteins or review, and less than 8% of women fail, according to estimates.

Akerberg The best and most versatile, Akerberg, has found its filling of the Muscle Construction Macronutrient is with the Tofu. Also known as bean curd, this soy -based food contains all essential amino acids, or protein construction blocks, which the body cannot be done.

The inclusion of all these amino acids means that tofu is what dietitists sometimes call a “complete protein”, alongside animal products such as eggs, meat and dairy products. The tofu is made by rushing on fresh soy milk, compressing it in a block and allowing it to cool, similar to the way the cheese is made from cow’s milk.

Akerberg is on a mission to change Tofu’s reputation to be bland, boring or spongy – and convince others that it is also a virgin slate solution to add more proteins to their meals.

You don’t need to be a vegan to take advantage of it: “I don’t think a diet is in black and white. I choose to eat with plants because it makes my body incredible, and I like the flavor of these foods. But if you just want to eat a meal based on plants per week or also add tofu to the menu during a day that includes eggs, beef or chicken, it’s also completely cool, “said Akerberg.

Here are his four easy tips to prepare first -rate tofu recipes.

“Many people think that the tofu is very spongy, sweet or pasty, or they just don’t like texture,” said Akerberg. “I understand, and if you choose firm or extra-ferme tofu, you will want to press it (between two plates with a box or a heavy bottle) for about 30 minutes to eliminate excess water and create a more fleshy texture.”

However, if you prefer to ignore this pressed step, and especially if you are new in the tofu, “buy very protein and extra-fue tofu. This eliminates pressing; He has the most busy texture; and has the most zero taste. ”

The fastest and easiest way to cook tofu does not even force you to preheat your oven or grill, Akerberg said.

In a non -stick pan covered with a cooking spray or a thin layer of oil, add cubes, slabs, triangles or sticks of firm tofu or excessive tofu or high protein content. Spread the pieces in a single layer and enter over medium-low heat for about four minutes on each side, or until the surface is golden and easily frees itself from the pan. Cook a little less time on the other side, and you will be entitled to tofu “which has almost a taste as if it has been fried but does not have it. Throw it in any seasoning, sauce or vinaigrette you want afterwards, and it’s incredible. ”

Season and the sauce

“Tofu has a neutral and slightly hazelnut taste, so it takes all flavor of sauce or seasoning with which you associate it,” said Akerberg. “Many cooks like to marinate the tofu, which works very well. But if you have dressings or cooking tofu, it doesn’t even need a marinade.”

She suggested a much faster and easier alternative: launching firm tofu cubes with coconut aminos (a low -shaped condiment made with sap fermented with coconut flowers), then sprinkle with spices and cooking or tightening. You will see this method come to life in the Shawarma Bowl tofu recipe below.

“The aminos of the coconut help the seasonings to stick, and it has a slight softness and a deep umami flavor. It does magical things with tofu, because the tofu is a slate so virgin,” said Akerberg.

On the side of the seasoning, Akerberg is wild of the blackening seasoning, cumin, paprika, garlic powder and onion powder. Nutritional yeast, a vegan product rich in solid proteins in flakes or powders and made from disabled cooking yeast, has a salty and cheesy taste – and is the key ingredient to transform the tofu into a blurred egg substitute.

You can also become sassy after cooking tofu, she said. Try to burn or put on tofu cubes in your favorite peanut sauce, your barbecue sauce or your buffalo sauce to recreate the flavors of the familiar dishes that you dig.

The firm tofu of all kinds is ideal when you look for something robust enough to resist the burn, jump, scramble, cook or toast, Akerberg said. But does not go through his cousin: the silk tofu.

“The silk tofu is not dressed and has a higher water content than the firm tofu. The texture is very similar to thick yogurt, custard or pudding. Because of this, it is phenomenal for desserts and smoothies,” said Akerberg.

Its favorite use is in chocolate mousse; A dessert that completely disguises the tofu in a whipped cocoa cloud. Silk tofu also shines in savory sauces and soups like GOCHUJANG creamy noodles rich in protein and a creamy sweet corn soup.

“It is a great exchange for those who are in their time of cottage cheese or Greek yogurt,” said Akerberg, referring to the fact that he can often intervene as an exchange for these fashionable dairy products.

Allergic or soy -sensitive? The tofu is not out of the table. Look for a soy -free tofu based on FAVA beans, pumpkin seeds, chickpeas or almonds, advised Akerberg.

SERE 4

Preparation time: 15 minutes

Total cooking time: 40 minutes

1 and 1 Preheat the oven to 400 degrees Fahrenheit and line a large baking sheet with parchment paper. Add the cubes tofu to a bowl and sprinkle with coconut and spices aminos. Mix to combine.

2 Spread on the baking sheet and bake in the 20 to 25 minutes until they are crisp.

3 and 3 Give the bowl a quick and dry rinsing and add the cucumber, onion, avocado, cherry tomatoes, parsley, red wine vinegar and lemon juice. Stir to combine and season to taste salt and pepper.

4 Divide the mixed green vegetables between four service bowls. Garnish with couscous, cucumber salad, houmous and crisp tofu.

5 In a small bowl, mix the ingredients of vinaigrette and drizzle with bowls.

Karla walsh is an independent lifestyle writer of monks, in Iowa, with more than 16 years of editorial experience.