Tag Archives: Tofu

Dairy-free Dare: dairy substitutions for vegans

Looking for a way to substitute dairies in your diet? You came to the right place! Keep reading! It is easy and accessible!

cow

Personally, I find that dairies are essential in cooking. Many of my favorite dishes have either cream, milk or cheese. So for me, it is very important to know how to replace them. There are many options of vegetable milks (no animal milk) that are mainly from nuts and cereals. Some are better for cooking, while others are better for drinking and it will all come down to what taste you like the most. My preferences? I love to drink almond milk, cook with coconut milk, substitute cheese with tofu and use cashews as cream. Try it for yourself! Here is a list of ideas for dairy replacements:

Milk Soy Milk, Almond Milk, Rice Milk, Hemp Milk, Cashew Milk, Coconut Milk, Peanut Milk, Flax Milk. There are some grain milks from oats, rice, rye, quinoa, spelt and einkorn wheat, but they are lower in proteins and higher in carbohydrates compared to cow milk. Common milk replacement brands are: Silk®, Blue Diamond®,

So Delicious Dairy Free®, Living Harvest Tempt®, Pacific Naturals®, Good Karma®, FlaxUSA®, Rice Dream®, Organic Valley®, Kirkland®, 365®, Thai Kitchen®, Goya®…

Cream Soy Cream, Cashew Cream, Coconut Cream.
Butter* Vegetable oils like: coconut oil, canola oil, olive oil, sesame oil, hazelnut oil, avocado oil, grape oil, sunflower oil or No-trans fats Margarine spreads, for example: Country Crock®, I Cant Believe is Not Butter®, Earth Balance® (NOT Smart Balance)
Buttermilk Homemade Vegan Buttermilk: Soy or Almond milk + 1 tbsp. of white vinegar or lemon juice (MIX)
Yogurt* Look for Vegan yogurt recipes or buy Soy Yogurt like Whole Soy & Co®. Cultured Coconut Milk or Cultured Almond Milk like So Delicious Dairy Free®.
Sour cream* Greek Soy yogurt, Tofutti® Non-Hydrogenated Better than Sour Cream
Homemade Vegan Sour Cream: 16oz of Silken Tofu + 1 tbsp. of Olive oil + 4 tsp. of lemon juice

OR

2 tsp. apple cider vinegar (or 2 tsp. more of lemon juice instead) + 1 tsp. of brown sugar + 2tsp. of salt.

Blend all together until smooth and creamy and put in the refrigerator for about 1 hour to thicken.

Cheese, cream cheese, cottage, ricotta* Silken Tofu for cream cheese and crumble for ricotta or cottage. See also commercial vegan cheeses like: GoVeggie®, Follow Your Heart®, Daiya®, Tofutti® Non-Hydrogenated Better than Cream Cheese
Creamer* Silk® Creamer (vanilla, original or hazelnut)
Ice cream* Soy based, Rice based and Nut based Ice creams like So Delicious Dairy Free®.

REPLACEMENT OPTIONS BY DISH TYPE

Savory dishes (Creams, mashed potatoes, sauces, salad dressings, curry, stroganoff, etc.)

  • Plain Almond Milk
  • Plain Soy Milk
  • Coconut Milk
  • Cashew Milk
  • Plain Flax Milk
  • Original or plain Hemp Milk

Savory creamy dishes (soups, curry, stroganoff, Alfredo sauce)

  • Unsweetened coconut milk or cream
  • Cashew cream

Cheesecakes

  • Tofu

Sweet dishes (cereal, desserts, smoothies, etc.)

  • Rice Milk (it is naturally sweet!)
  • Almond Milk – any flavor (plain, vanilla, chocolate, etc.)
  • Soy Milk – any flavor (plain, vanilla, cappuccino, chocolate, etc.)
  • Flax Milk (plain or vanilla)
  • Coconut Milk (sweetened, unsweetened, vanilla)
  • Hemp milk (original, vanilla or chocolate)

 Screen Shot 2013-10-16 at 3.29.00 PM

Since were talking about vegan replacements, if you are interested, here are some options to substitute meat, broths and sugar:

MEATS* Protein Equivalents: Tofu and soy products or Vegan dairies above, legumes (beans, lentils, chickpeas) or nuts (cashew, almond, peanuts, walnuts) best if combined with a cereal (e.g. Rice and beans, hummus and pita bread, minestrone soup)
To replace the taste*Best brands out there Gardein®, Quorn®, Yves®, Light Life®, 365® (Whole Foods), Vitasoy®, Amys®, Wildwood®, etc.
BROTHS Vegetable broth or water with herbs.
SUGAR* Best: Stevia, Truvia®, Sweetleaf, Agave and Whey Low. Other (not the best but better than plain sugar): Splenda®, Honey and Brown or Cane sugar.

*All the commercial brands listed are suggestions of the best considered options of Vegan products available. Most products are Organic, have No-trans Fats, are GMO free, MSG free and some are Gluten free. It is still recommended to consume moderate amounts of processed foods. Most can be found at Publix and Target, some even at Wal-Mart.

Advertisements
Tagged , , , , , , , , , , , , , , , ,

Tofu for U

Tofu? What is it?  

Tofu comes from the soybean and it was first used in China and Korea. It was introduced to the USA population in 1906 when Sing Hau Lee opened a Tofu shop in San Francisco, California. Tofu can also be called doufu, tahu or tohu. Today, as it also was back then, tofu is not only used for its nutritional value but also as a “natural medicine”. Tofu can help the body get rid of toxins and cleanses the intestines. The Chinese also uses tofu to cure dysentery and jaundice. It also helps lower the risk of heart disease because as it lowers cholesterol and blood pressure!1,2,6.

Why is it good?

Today, because of its texture and protein value, tofu is used to produce many meat-replacement foods such as ground veggie meats, hamburgers, hotdogs, cheeses and more. Tofu and soy products in general became the favorite ingredient to most meat-like vegetarian dishes. Tofu is also great substitute to dairy products. Nowadays, there’s tofu cheesecake, ice cream, soymilk, cheese, cream cheese, lasagna, pastas, tofu everything! Tofu is very versatile and useful. In addition, if you are allergic to lactose, soy products are a great option.1,2.

What is its nutritional value?

The nutritional value of tofu can vary depending on the type of tofu and its brand, but here are some general facts: in 4oz (112g) of firm tofu there is 114 calories (4oz of cooked chicken breast is about 220kcal; 4oz of filet mignon about 360kcal); 11.7g of protein (about the same as 2oz of meat or 4oz of egg whites); 6.8g of the called “good fats” (monounsaturated and polyunsaturated) because they don’t harm our blood vessels (opposite of saturated found in meats); 2.5mg of sodium (compare to cottage cheese that has about 256mg!); 2mg of iron (about the same as an egg or tuna fish) and 57.2mg of calcium (about 4 times more than 4oz of steak or a hamburger!). Also, the soybean is one of the few legumes that have a complete protein; in other words, it has all the essential amino acids our body needs. Also, the percentage that the body utilizes for tissue building (Net Protein Utilization or NPU) is 65% only 2% less than meat.1,2.

How does it lower cholesterol?

Tofu has two substances called Lecithin and Linoleic acid, which that help break down cholesterol and fat deposits in the organs and blood. So we can say that tofu not only has no cholesterol whatsoever but can also help lower cholesterol levels. A study case that shows it, involved a man from Tennessee who had a total cholesterol level of 300 and dropped it to 220 by only adding tofu to his diet. Another case with hospitalized patients showed that in 14 days, their cholesterol levels dropped 20% by eating soy-based foods. Tofu, like any other soy product, contains a phytochemical called isoflavones that also lowers total cholesterol and LDL-cholesterol in plasma. There are several studies that affirm this. One of them was done in Japan with 115 women who had tofu in their diets and showed a lower incidence of coronary heart disease than women from other countries.1, 5.

Varieties: How can I use them?

There are three types of tofu: silken, soft and firm. Silken and soft tofu have fewer calories than firm but also fewer proteins and calcium. Silken is usually used in creamy sweet desserts such as cheesecakes, sauces, smoothies or soups. Soft is used in fillings for lasagnas, quiches, frittatas, sandwiches or purees. Firm tofu is used for hamburgers, veggie meats and patties, and recipes that need a firmer texture such as egg-like scramble, breaded tofu, stir-fry, etc. My favorite property is the fact that tofu has a very bland flavor and its texture is porous, so it takes on any flavor you add with ease. You can make it taste like chicken, beef or fish and it’s perfect for sweet or spicy dishes.1,2

How to store it?

Tofu can be stored in the refrigerator for about 4 months from the production date printed on the package (if not opened). However, you should always check the container for an expiration date. If at any point you open the package and you were not able to cook it, you can store it by putting it in a covered container with cold water in the refrigerator; but you will need to change the water daily until cooked. Do not do this for more than 10 days. Cooked  tofu (according to the “text books”) can be stored for 24hrs but deep-fried only up to 10 days.It can also be frozen for about 3 months but you need to be aware of the defrosting process. When you freeze the tofu in its container you need to know that the tofu will expand. Now, to defrost the tofu soak the container in warm water for a couple of minutes. After that, open the container and drain the water. Be mindful that the tofu will have a strong ammonia smell; that means its fresh. Place the tofu in a bowl and cover with hot water (do not pour it directly to the tofu), let soak for just 4 minutes. Pour off the hot water and add new warm water. Press tofu several times under water with your hands so all the “milky” ammonia comes out. Do this gently; you do not want the tofu to break apart. Discard that water and repeat until no more “white water” residue comes out. Take tofu out of the water and press one more time. After that, how you cook it is your choice!3,4.

What tofu is the best to buy?

The tofu I like to use is Nasoya because I love the fact that it is certified organic; by the way, did you know it was one of the first commercial tofu in the USA? Also, be conscious of other soy products, there are a lot of Genetically Modified soy out there, read labels and choose organic and GMO free! Now, if you buy it and the container is already expanded like about to burst, do not eat it as this usually indicates that something in the refrigeration process something went wrong.

So, what to remember?

Tofu is a great source of protein, calcium, and it is low in calories and do to the types of fats and phytochemicals that it contains, it reduces the risk of heart disease! It is a very versatile ingredient; it can be used in a lot of dishes and take on a lot of flavors. It’s a great option to substitute meat!

What to do?

Go ahead and make this tasty tofu no-egg frittata or just sauté tofu with veggies and eat it with rice or noodles. Deep-fry it or use it in a lasagna or smoothie. Bake a cheesecake! Be adventurous; try new flavors, research for recipes and enjoy!2

My favorite Tofu 🙂

References: 

1 John Paino/Lisa Messinger. The Tofu Book: The New American Cuisine. Avery 1991.  United States of America. Pgs. 1, 2, 4, 9, 10, 15, 17, 18, 21, 23.

2 Jack Norris/ Virginia Messina. Vegan for Life. First Da Capo Press Edition 2011. United States of America. Pgs. 19, 44, 121.

3  William Shurtleff/Akiko Aoyagi. The Book of Tofu: Food for Mankind, Volume 1. Autumn Press Inc. MA, USA. Pgs.30, 230.

4 Alimentos: Introduccion Tecnica y Seguridad. 2 Edicion 2003. Buenos Aires Argentina. Pg.34, 269.

5 Yusuke Arai/Shaw Watanabe/Mitsuru Kimira/Kayoko Shimoi/Rika Mochizuki/Naohide Kinae. Dietary Intakes of Flavonols, Flavones and Isoflavones by Japanese Women and the Inverse Correlation between Quercetin Intake and Plasma LDL Cholesterol Concentration. –The Journal of Nutrition: Human Nutrition and Metabolism. Downloaded on August 5, 2013 from: http://jn.nutrition.org/content/130/9/2243.full.pdf+html

6An Pan/Oscar H. Franco/ Jianping Ye/ Wendy Demark-Wahnefried/Xingwang Ye/Zhijie Yu, Huaixing Li/and Xu Lin. Soy Protein Intake Has Sex-Specific Effects on the Risk of Metabolic Syndrome in Middle-Aged and Elderly Chinese. The Journal of Nutrition: Nutritional Epidemiology. Downloaded on August 5, 2013 from: http://jn.nutrition.org/content/138/12/2413.full.pdf+html

Tagged , , , , ,

Tofrittata

Recipe for 4 portions
Portion size: ¼ of the frittata
Calories per portion: 268 kcal
Carbohydrates: 20.5g
Proteins: 18g
Total fats: 12.6g
Saturated fats: 0.75g
Mono saturated fats: 4.8g
Total time: 1 hr.

Yes, I called this frittata a tofrittata because is made with tofu 🙂

INGREDIENTS

1½ cups of diced zucchini

1½ tbsp. olive oil

½ cup diced onion

1 cup diced potato

1 tbsp. garlic, minced

1/3 cup diced tomatoes

1 tbsp. of chopped parsley

1 ½ tbsp. of basil

14 oz. of firm tofu

½ cup water

4 tsp. cornstarch

2 tbsp. of nutritional yeast

1 tsp. prepared mustard 

1 tsp. salt

1/8 tsp. turmeric

1/8 tsp. black pepper

PROCEDURES

Preheat the oven to 375°F. In a pan over medium heat, sauté the potatoes in the olive oil for 5 minutes

3

Add the onion, and sauté until translucent.

4

Add the zucchini and garlic and sauté until all are just soft.

5

Add the tomatoes, basil and parsley and sauté until warm, about 1 minute. Remove from the heat.

6

In a food processor, combine the tofu, water, cornstarch, nutritional yeast, mustard, salt, turmeric, and pepper. Process until smooth.

7

In a large bowl, fold the sautéed vegetables into the tofu mixture and spoon the mixture into an oiled quiche or pie pan.

8

Bake for 35 to 45 minutes, or until the frittata is firm to the touch. Remove from the oven and let stand 10 minutes before serving.

References:

Michele Grodner/ Sara Long Anderson/ Sandra DeYoung. Foundations and Clinical Applications of Nutrition. A Nursing Aproach. Mosby-Year Book, Inc. 1996. United States of America. Food Composition Table.  Appendix A.

Tagged , , , , , , , , ,
Natural Expat

Living Naturally, Anywhere

Vegan Gourmand

All About Good Food & Great Health

Just Good Food

Everything that's good in food

The Health Care Spectator

Your Ultimate Resource for Healthy Empowerment

Cocina sana con Ernest Subirana

Blog de cocina donde encontraréis recetas y recomendaciones para una vida saludable

BitterSweet

Sweet Musings with a Bitterly Sharp Wit

Traduce sin TACC

Recetas sin gluten (y veganas) traducidas del Inglés

Fae's Twist & Tango

Magazine of a Storyteller... articles about world cultures, travel, and recipes with a twist and tango ♪ ♪ ♪ ...

Caldo de Cultivo

Viviendo vegano / Cocina vegana

Live Blissful

delicious plant-based recipes

Bunny Kitchen

Exploring the possibilities of cruelty free food

Lori Leigh Wilson

Tell Me A Story

More Than Greens

Mostly vegan/always vegetarian food, cruelty-free beauty, travel, and nature.

Meanderings Abound

Musings and more

Beyond Vegetarian

Want to be healthy and still eat yummy food??!! Here I will share facts about nutrition, food and healthy choices along with some recipes to spice up your day! Get ready for a journey of a long and happy life!

%d bloggers like this: