Everything you need to

know about :

TOFU
BENEFITS , COST ,
PREPARATION METHODS
 Soybean Highlights

Excellent source of iron , ,

calcium and manganese

Great for bone health

-
Plant based protein

Tofu is made from soybeans

4 oz contains 10 g protein

No cholesterol

Low in calories

94 kcal for 4 oz
 Cost and Variety
TYPES PRICE (16 oz) USES

Creamy and blended foods such as

SILKEN $2.29
smoothies, desserts, puddings, and
dressings

REGULAR $1.79 Noodle soups and stews

Pan-frying, baking, and making tofu

FIRM $1.49
steaks

Pan-frying, stir-frying, deep-frying,

EXTRA-FIRM $1.79 baked, grilled, and crumbled and
used like ground meat.

Can be used like extra-firm, but it

SUPER-FIRM $1.89 is great for quick meals because
there is less water to cook out
Preparation Methods
Baked Pan-fried Air-fryed

Grilled Blended Stewed

 Tips for Cooking
Press tofu to get excess water out

This will help get that perfect golden brown crisp

Do not be afraid to season or add sauces

, , , ,
Add salt pepper garlic powder paprika red chili

flakes or marinades

Use oil

, , ,
Sesame oil olive oil avocado oil grape seed oil

Pair with veggies

-
Tofu pairs well with stir fry and creates a quick

& easy meal

 Storage and Shelf-Life
How to store your tofu

Prior to cooking

Simply store the tofu in a container filled

with clean and cold water in the fridge

Change water daily to preserve

freshness

After cooking

Refrigerate no more than 2-3 days

-
Shelf Life

,
Unopened proper storage

Can last up to 2 months

Once opened ,
Good for about 3-4 days