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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
Chocolate Tofu Mouse

Tofu Shouldn't Scare You

Tofu anyone? Ok. Most people look at me like I'm a weirdo when the "t" word is mentioned. However, tofu is one of the ultimate convenience foods; it's quick and easy to use in a wide variety of dishes.

Before you write it off, you must first know a little bit about it. Tofu is made by coagulating fresh soymilk to form curds, in much the same way cottage cheese is made from cow's milk. The curds are pressed to expel excess liquid and then formed into blocks of tofu. There are two main types: Regular and silken. Regular tofu may come in firm, extra firm, medium or soft textures. Firm and extra firm are excellent for grilling, pan-frying, or preparing any dish that requires the tofu to retain its shape. Medium or soft consistencies have a smoother texture and are great for recipes calling for crumbled or mashed tofu.

Silken tofu has the smoothest and softest texture and will fall apart if not handled carefully. It also may come in soft, medium, firm or extra firm but for the most part, they are interchangeable. Silken tofu is best used in baked goods, sauces, dips, and smoothies because of its creamy texture.

Tofu is high in soy protein and rich in many nutrients. By itself, tofu is fairly bland in taste, but submerge it with highly flavored ingredients and it's delicious. Add it to stews, and stir-fries; marinate, bake or grill, and add it to salads or pastas; add seasonings and panko crumbs to bread it and bake. Tofu generally comes in refrigerated plastic containers. Drain water and press with a paper towel to remove excess moisture. Don't be afraid of tofu. Try at least two different recipes and embrace it!

Instant Chocolate Mousse (Printable PDF)

1 (1.4 oz.) box sugar-free instant chocolate fudge pudding mix

1 ΒΌ cup cold skim milk

1 (10.5 oz.) package silken tofu

Combine chocolate pudding mix and skim milk into a blender. Blend on medium speed for about 15 seconds until the mixture becomes smooth. Add the silken tofu and blend. Scrape the mixture from the sides of the bowl to make sure that all ingredients are well blended. Continue to scrape and blend until well mixed and smooth. Pour the mixture into 4 serving dishes. Refrigerate for at least 2 hours before serving.

Yield: 4 servings

Nutrition Facts per serving: 100 calories, 2.5 grams fat, 330 milligrams sodium, 13 grams carbohydrate, 1 gram fiber, 7 gram protein

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Love tofu chilli
by Kelly on Sunday 4/3/2016