WHAT IS IT:

Tofu, or soybean curd, is made by processing soy milk with minerals. It is high in protein, iron, and calcium (especially high in calcium if processed with calcium sulfate or calcium chloride) and is easily digested. Tofu, like other soy products, contains important phytochemicals such as isoflavones.There is considerable evidence that soy products, including tofu, protect against heart disease and cancer and promote good health.

But what can you do with the stuff? Almost anything! Tofu's blandness--it picks up any flavor that it is blended or cooked with--is the key to its versatility. It can be used in dips, sauces, dressings, sandwich spreads, entrees, and desserts. The delightful texture of tofu ranges from soft to extra firm and it is available in regular and silken varieties (silken tofu is especially good for smooth sauces and desserts).

Tofu is available in supermarkets in the produce or dairy case, in health and natural food stores, and in Asian markets. Varieties sold in aseptic (juice box type) packages don't need to be refrigerated until they are opened.

TOFU TIPS:

Once a container of tofu is opened, the unused portion should be stored covered with water in a container. Change the water every day and use within a week. Or, freeze the remaining portion. Freezing and thawing changes the color slightly and makes the tofu chewy and spongelike. This technique is useful in recipes where meatiness is desired, such as stew, chili, or tacos.

TOFU AS SUBSTITUTE:

You can substitute tofu for meat in recipes for stir-fry, curry, chili, or pasta sauce. Experiment! Tofu also takes the place of eggs and dairy. Scramble it (crumble it and fry with vegetables and spices. turmeric will make it turn yellow like scrambled eggs). Or try replacing one egg in baking with 2 oz. mashed or blended tofu.

With a few additions, tofu can replace dairy products such as sour cream, cream cheese, mayonnaise, creamy dressings, and whipped toppings. Many vegan cookbooks, such as The Uncheese Cookbook by Joanne Stepaniak, contain recipes for these items.

There are also commercial products available such as Tofutti's Better Than Sour Cream and Better Than Cream Cheese and Nasoya's Nayonaise. Tofu and other soy products are the main ingredient in many vegetarian hot dogs, burgers, lunch "meats," frozen entrees, and desserts. Look for them in your supermarket, or request them.