Tofu is a curd made from soy milk. It is full of protein, and often contains calcium (especially if it is made with a calcium-based coagulant.) Tofu is a very versatile substance, and a terrific source of protein for vegans. It also contains phytoestrogens, which are believed to be effective in soothing the symptoms of menopause, and in the prevention of breast cancer.

Unseasoned tofu is very bland, yet it readily picks up other flavors. I recommend marinating tofu, and then grilling it or mixing it with stir-fries, grains, or salads. (See below.) You can also find many varieties of seasoned tofu in whole foods groceries, and these make wonderful, fortifying additions to a whole range of foods.

Some people have a problem with tofu's mushy texture. I have three suggestions for improving on this situation.

1) Freeze tofu, then defrost it. It will acquire a delightful chewiness.

2) Cut tofu into small pieces and boil it in water or broth for at least ten minutes. It will condense and solidify, and be better able to absorb other flavors. (More on this below.)

3) Sauté tofu chunks in very hot oil until they are crisp. Salt lightly and drain on paper towels. This is often done in Asian cuisines.

You can also buy SILKEN TOFU, an ultra-smooth variety that comes vacuum- packed in a little cardboard box. This tofu will whip up to the consistency of a soft mayonnaise in just seconds in your blender. Because it is virtually flavorless, you can use it as a marvelous texture enhancer for both sweet and savory dishes. (See Potato Soup and Pumpkin Mousse.)

Buying/Storing Notes: Make sure the tofu you buy is fresh. (Always check the date on the package.) It will keep up to a week if completely immersed in water in a container in the refrigerator. Vacuum-packed silken tofu keeps indefinitely before the package is opened. But refrigerated shrink-wrapped seasoned tofu does have a time limit, so plan accordingly, or keep it frozen until use.

Marinating Tofu
Once you get into the habit of marinating tofu, you will be able to design more satisfying simple meals around brown rice, green salads, and steamed or sautéed vegetables, and you might find yourself falling in love with the simplicity.

• Begin with the firmest plain tofu you can find. Cut it into cubes of whatever size you prefer, and saute in a little oil – or boil in water for about 10 minutes.
• Drain and proceed. (You don't need to cool it first.) This precooking process expels some of the tofu's water, firming it up considerably, and enhancing its ability to absorb strong flavors without diluting them.

STANDARD TOFU MARINADE
(For 1/2 pound of tofu - adjust amounts to taste.)

3 to 4 tablespoons soy sauce
2 medium cloves garlic, minced
2 teaspoons grated fresh ginger
1 to 2 teaspoons Chinese sesame oil
1 tablespoon unseasoned rice vinegar or cider vinegar
1 to 2 teaspoons honey or sugar (to taste)

Combine the marinade ingredients in a shallow pan. Add the tofu, and swish it around until it is completely coated. Try to have as much surface area in contact with the marinade as possible. Let it sit in the refrigerator, turning the tofu every now and then, for several hours or overnight.

A TOFU-MARINATING SHORTCUT: Simply add very small cubes of precooked tofu to a jarful of your favorite vinaigrette salad dressing. Let it marinate for a minimum of an hour or two (and for up to a week after that) and toss the tofu-au-jus into a green salad or a stir-fry immediately before serving.

Here are some links to tofu recipes here on the site:
Buckwheat Soba with Miso, Squash, Smokeed Tofu and Basil
Potato Soup with Rosemary and roasted Garlic
Green Beans and Tofu with Cruncy Thai Peanut Sauce
Sweet & Sour Tofu with Cashews