Tofu | Food Hero | Magazine

A Great Source of Protein

Try it With Tofu

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Tofu Basics

Tofu is high in protein, low in fat, and a good source of calcium, iron and B vitamins.

Tofu is usually in a refrigerated case. It may be packed in water or vacuum packed without water. There are also shelf-stable packages that do not need refrigeration until opened.
For best quality, use unopened tofu by the ‘Best by’ date on the package.
Match the type of tofu to the recipe. Soft or silken tofu has a creamy texture and blends easily. Medium will crumble easily. Firm, extra-firm or super-firm tofu will hold its shape.

Store unopened tofu the same way you found it in the store. If not used by the ‘Best by’ date, tofu will be lower quality but may be safe to eat. Look for signs of spoilage.
Spoiled tofu has a strong sour smell and may feel slimy.
Refrigerate all tofu after opening and use within 5 days. Cover with fresh water and change daily.
Freeze tofu for up to 5 months. The texture will become more firm, chewy and sponge-like. The color darkens. Soft or silken tofu will no longer be creamy.
Freeze the tofu as purchased, or drain, press and cut it before freezing in a labeled, airtight container.

Pressing tofu removes excess water and makes it more firm. Flavor marinades may absorb more easily.

Soft or silken tofu is too fragile to press well. Use it as is for creamy dishes like smoothies and dips.
Frozen tofu will have an open texture with larger, visible holes. Press water out easily with clean hands. It absorbs marinades well.
To press fresh medium to super-firm tofu, apply gentle, steady pressure:

Place tofu between layers of clean towels on a plate.
Cover with another flat plate to help distribute the weight.
Place a large can of food or item of similar weight on top of the plate. This will press out the liquid without collapsing the tofu.
Let the tofu sit for 30 minutes or longer. Replace towels if needed.
Cut the tofu into desired pieces and use or freeze.

Crumble tofu to replace ground beef in tacos, spaghetti and other seasoned mixtures.

When kids help make healthy food, they are more likely to try it. Show kids how to:

Last updated: Feb 27, 2025