Hearty and versatile, tofu is a high quality protein that provides healthy fat, calcium, folic acid, and iron for your growing child. Whether you are trying to eat less meat, or just want to expand your child's palette, tofu can be included in a variety of foods to boost the nutrition of any meal.  I also think Tofu is a great choice for kids because it is so easy to chew.

There are 2 main types of Tofu.

1) Soft/Silken Tofu.  This type is very smooth, contains a lot of moisture and is typically used in sauces, salad dressings and desserts to create a thick and creamy texture.

2) Regular Tofu.  This type of tofu is what you usually see at the grocery store.  It is packaged in a tub with water in it.  It comes in soft, medium, and extra firm.  The firm is still pretty soft and needs to be drained and pressed depending what you are using it for. You would use this type in stir fries, tofu bakes or any dish where you will want the tofu to retain its shape.

To Drain and Press Tofu:

• Wrap tofu in a few layers of paper towels and place on a plate.
• Cover with a second plate and place something heavy on top to weigh down the plate and press down on the tofu; set aside to let drain for 30 minutes.
• Remove and discard paper towels, then replace with dry paper towels and repeat process a second time.

Breakfast

Triple Berry Tofu Smoothie

• 2 cups berries (fresh or frozen - blueberries, strawberries, raspberries, blackberries)
• 1 banana
• 1 cup silken tofu
• 1 1/2 cups milk
• 1 cup ice

Blend ingredients together until smooth and creamy. Serve immediately.

Makes 4 servings

Snack

Crispy Tofu Dippers

• 14oz block Organic Non-GMO Extra Firm Tofu
• 2 Tbsp Cornstarch
• 1/4 cup Cornmeal
• 1/4 cup grated Parmesan cheese
• Olive Oil

After you have drained and pressed the tofu, cut into bite-size pieces.

Mix together cornmeal, parmesan, and cornstarch.

Whisk it up a bit and then place your tofu pieces in the mixture.  Coat well.

Heat a bit of olive oil in a sauté pan over medium-high heat.

Once your pieces are coated, pop them in the hot pan.  Cook on all sides until brown and crispy.

Serve with your favorite dipping sauce.

My girls LOVED these.

Dinner

Pesto Penne with Baked Tofu Bites

• 16 oz Penne Pasta
• 1/2 Cup Prepared Pesto
• 2 Roma Tomatoes, seeded and chopped
• 14oz block Organic Non-GMO Extra Firm Tofu

This is another method for cooking tofu.  You can always pan fry for this recipe though.

1) Preheat oven to 400 degrees F. Place drained and pressed tofu on a baking sheet.  Spray with cooking spray.  Place in the oven for 20 minutes, turning pieces half way through.

2) While the tofu is cooking, boil and drain pasta according to package directions.

When I buy Pesto, this is my favorite kind.  All natural, organic, non-GMO.  Oh and did I mention delicious?

3) Place your cooked noodles in a pan with the pesto and tomatoes.

4) After 20 minutes if your tofu looks brown and slightly crispy then pull it out.  You can cook it up to 40 minutes if needed.

5) Put the tofu in with your pasta.

6) Place the pan on a burner over medium-high heat.  Cook until everything is coated and heated through.

7) Serve warm.  Yum! You can sprinkle a little Parmesan cheese on top if your heart so desires.

So there you have it.  3 delicious ways to try tofu!