{"id":1813,"date":"2025-07-01T11:04:04","date_gmt":"2025-07-01T11:04:04","guid":{"rendered":"https:\/\/elderwoodwellness.com\/index.php\/2025\/07\/01\/how-to-cook-tofu-so-even-meat-and-potatoes-diners-will-dig-it\/"},"modified":"2025-07-01T11:04:04","modified_gmt":"2025-07-01T11:04:04","slug":"how-to-cook-tofu-so-even-meat-and-potatoes-diners-will-dig-it","status":"publish","type":"post","link":"https:\/\/elderwoodwellness.com\/index.php\/2025\/07\/01\/how-to-cook-tofu-so-even-meat-and-potatoes-diners-will-dig-it\/","title":{"rendered":"How to cook tofu so even meat-and-potatoes diners will dig it"},"content":{"rendered":"

Peek inside Jackie Akerberg\u2019s refrigerator and you\u2019ll see a rainbow-hued array of fresh fruits and vegetables, all washed, dried and transferred to glass food storage containers. They\u2019re about to get featured in the bountiful bowls and salads that have become her signature on her Jackfruitful Kitchen Instagram account. <\/p>\n

But the real MVP of this recipe developer\u2019s kitchen is actually the palest thing you\u2019ll find in that fridge: tofu. <\/p>\n

Protein is what people ask about when they learn Akerberg doesn\u2019t eat any animal products. (She\u2019s been vegan since October 2019 but prefers the more inclusive term \u201cplant-based.\u201d) You won\u2019t get enough if your go-to vegan food sources are Doritos and Oreos, she noted. <\/p>\n

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Akerberg’s first cookbook features dozens of plant-based recipes.<\/span> <\/div>
Jackie Akerberg<\/figcaption><\/div>\n<\/p>\n<\/div>\n

But if you \u201cstrip things down to the basics and focus on whole foods, including my favorite ingredient, tofu, it\u2019s definitely possible,\u201d said Akerberg, author of \u201cThe Clean Vegan Cookbook\u201d published in 2023. <\/p>\n

\u201cI typically start every morning with a smoothie made with soy milk, spinach, banana and a plant-based protein powder that blends pea and rice protein,\u201d Akerberg said. \u201cI\u2019m getting 45 grams of protein before the sun comes up.\u201d <\/p>\n

For other meals and snacks, Akerberg mixes in staples like beans, lentils, nuts, seeds and tempeh. All of these choices add up to around 100 grams of protein per day, she confirmed. That\u2019s right on par with a common mark promoted during the current high-protein craze. <\/p>\n

The recommended dietary allowance of protein for adults is 0.8 grams per kilogram of body weight per day, or 0.36 grams per pound. For reference, a 150-pound (68-kilogram) person would require 54 grams of protein daily to meet that mark. Nearly all men hit the protein goal or go over, and less than 8% of women fall short, according to estimates. <\/p>\n

One of the best and most versatile ways Akerberg has found to get her fill of the muscle-building macronutrient is with tofu. Also known as bean curd, this soybean-based food contains all the essential amino acids, or protein building blocks, that the body can\u2019t make itself. <\/p>\n

The inclusion of all those amino acids means that tofu is what dietitians sometimes refer to as a \u201ccomplete protein,\u201d alongside animal products like eggs, meat and dairy. Tofu is made by curdling fresh soy milk, compressing it into a block, and allowing it to cool, similar to how cheese is made from cow\u2019s milk. <\/p>\n

How to cook crave-worthy tofu<\/h2>\n

Akerberg is on a mission to change tofu\u2019s reputation for being bland, boring or spongy \u2014and convince others that it\u2019s a blank slate solution to add more protein to their meals, too. <\/p>\n

You need not be vegan to enjoy it, either: \u201cI don\u2019t think a diet needs to be black and white. I\u2019m choosing to eat plant-based because it makes my body feel amazing, and I love the flavor of these foods. But if you just want to eat one plant-based meal a week or also add tofu to the menu on a day that includes eggs, beef or chicken, that\u2019s also totally cool,\u201d Akerberg said. <\/p>\n

Here are her four easy tips to prepare top-notch tofu recipes. <\/p>\n

Start with extra-firm tofu<\/h2>\n

\u201cMany people think tofu is very spongy, soft or mushy, or they just don\u2019t love the texture,\u201d Akerberg said. \u201cI get it, and if you choose firm or extra-firm tofu, you\u2019re going to want to press it (between two plates with a heavy can or bottle on top) for about 30 minutes to remove excess water and create a meatier texture.\u201d <\/p>\n

However, if you prefer to skip that pressing step, and especially if you\u2019re new to tofu, \u201cbuy high-protein, extra-firm tofu. It eliminates the pressing; it has the meatiest texture; and has the nuttiest taste.\u201d <\/p>\n

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Related article<\/span> How to boost protein in your diet, without losing other nutrients. 5 tips from an expert<\/span> <\/p>\n<\/p>\n<\/div>\n

Try pan-searing your tofu<\/h2>\n

The quickest and easiest way to cook tofu doesn\u2019t even require you to preheat your oven or grill, Akerberg explained. <\/p>\n

To a nonstick skillet coated in cooking spray or a thin layer of oil, add cubes, slabs, triangles or sticks of pressed firm or extra-firm tofu or as-is high-protein tofu. Spread the pieces out in a single layer and sear over medium-low heat for about four minutes per side, or until the surface is golden and releases from the pan easily. Cook for slightly less time on the other side, and you\u2019ll be treated to tofu \u201cthat almost tastes like it\u2019s been deep-fried but hasn\u2019t. Toss it in whatever seasoning, sauce or dressing you want afterward, and it\u2019s amazing.\u201d <\/p>\n

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Related article<\/span> New cookbook encourages cooks to follow charts, not recipes<\/span> <\/p>\n<\/p>\n<\/div>\n

Season and sauce it up<\/h2>\n

\u201cTofu has a neutral, slightly nutty taste, so it takes on any flavor of sauce or seasoning you pair it with,\u201d Akerberg said. \u201cMany cooks love to marinate tofu, which works great. But if you\u2019re pan-searing or baking tofu, it doesn\u2019t even need a marinade.\u201d <\/p>\n

She suggested a far quicker and easier alternative: Toss cubes of firm tofu with coconut aminos (a low-sodium, soy sauce-like condiment made from the fermented sap of coconut flowers), then sprinkle them with spices and bake or sear. You\u2019ll see this method come to life in the Tofu Shawarma Bowl recipe below. <\/p>\n

\u201cThe coconut aminos help the seasonings stick, and it has slight sweetness and deep umami flavor. It does magical things with tofu, because tofu is such a blank slate,\u201d Akerberg said. <\/p>\n

On the seasoning side, Akerberg is wild about blackening seasoning, cumin, paprika, garlic powder and onion powder. Nutritional yeast, a high-protein vegan product solid in flakes or powders and made from deactivated baking yeast, tastes savory and cheesy \u2014 and is the key ingredient to transform tofu into a scrambled egg substitute. <\/p>\n

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Nutritional yeast can be handy to make scrambles, such as this Tofu Scramble With Sweet Potatoes recipe by Jackie Akerberg.<\/span> <\/div>
Jackie Akerberg<\/figcaption><\/div>\n<\/p>\n<\/div>\n

You also can get saucy after cooking tofu, too, she said. Try drizzling or coating cubes of tofu in your favorite peanut sauce, barbecue sauce or Buffalo sauce to recreate the flavors of familiar dishes you dig. <\/p>\n

Switch up your tofu type<\/h2>\n

Firm tofu of all kinds is ideal when you\u2019re seeking something sturdy enough to stand up to searing, stir-frying, scrambling, baking or grilling, Akerberg said. But don\u2019t pass by its cousin: silken tofu. <\/p>\n

\u201cSilken tofu is unpressed and has a higher water content than firm tofu. The texture is very similar to a thick yogurt, custard or pudding. Because of that, it\u2019s phenomenal for desserts and smoothies,\u201d Akerberg explained. <\/p>\n

Her favorite use is in chocolate mousse; a dessert that completely disguises the tofu in a whipped, cocoa-flavored cloud. Silken tofu also shines in savory sauces and soups like Creamy High-Protein Gochujang Noodles and Creamy Sweet Corn Soup. <\/p>\n

\u201cIt\u2019s a terrific swap for those who are in their cottage cheese or Greek yogurt era,\u201d Akerberg said, hinting at the fact that it can often step in as a swap for those trendy dairy products. <\/p>\n

Allergic or sensitive to soy? Tofu isn\u2019t off the table. Look for a soy-free tofu made with fava beans, pumpkin seeds, chickpeas or almonds, Akerberg advised. <\/p>\n

Tofu Shawarma Bowl<\/h2>\n
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You’ll want to use firm tofu in this Tofu Shawarma Bowl recipe by Jackie Akerberg. Coconut aminos and plenty of spices amp up the taste of this bowl.<\/span> <\/div>
Jackie Akerberg<\/figcaption><\/div>\n<\/p>\n<\/div>\n

Serves 4 <\/p>\n

Prep time: <\/strong>15 minutes <\/p>\n

Total cooking time:<\/strong> 40 minutes <\/p>\n

Shawarma tofu ingredients<\/h2>\n
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    \n
  • 16 ounces high-protein, super firm tofu, cubed <\/li>\n
  • 2 teaspoons coconut aminos <\/li>\n
  • 1 teaspoon cumin <\/li>\n
  • 1 teaspoon paprika <\/li>\n
  • 1 teaspoon coriander <\/li>\n
  • \u00bd teaspoon ginger <\/li>\n
  • \u00bd teaspoon turmeric <\/li>\n
  • \u00bd teaspoon cinnamon <\/li>\n
  • \u00bd teaspoon each salt and pepper <\/li>\n<\/ul>\n<\/div>\n

    Bowl ingredients<\/h2>\n
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      \n
    • 1 cup gluten-free couscous, cooked and cooled <\/li>\n
    • 8 cups mixed greens <\/li>\n
    • 1 English cucumber, chopped <\/li>\n
    • 1 semi-ripe avocado, cubed <\/li>\n
    • \u00bc red onion, finely chopped <\/li>\n
    • 1 cup cherry tomatoes, chopped <\/li>\n
    • \u00bc cup parsley, chopped <\/li>\n
    • 1 tablespoon red wine vinegar <\/li>\n
    • Juice from \u00bd lemon <\/li>\n
    • \u00bd cup hummus <\/li>\n<\/ul>\n<\/div>\n

      Sauce ingredients<\/h2>\n
      \n
        \n
      • \u00bc cup roasted tahini <\/li>\n
      • Juice from 1 lemon <\/li>\n
      • 1 teaspoon garlic powder <\/li>\n
      • Water, as needed to thin <\/li>\n<\/ul>\n<\/div>\n

        Instructions<\/h2>\n

        1. <\/strong>Preheat oven to 400 degrees Fahrenheit and line a large baking sheet with parchment paper. Add cubed tofu to a bowl and drizzle with coconut aminos and spices. Toss to combine. <\/p>\n

        2. <\/strong>Spread on the baking sheet and bake for 20 to 25 minutes until crispy. <\/p>\n

        3. <\/strong>Give the bowl a quick rinse and dry, and add the cucumber, onion, avocado, cherry tomatoes, parsley, red wine vinegar and lemon juice. Stir to combine and season to taste with salt and pepper. <\/p>\n

        4.<\/strong> Divide the mixed greens among four serving bowls. Top with couscous, cucumber salad, hummus and crispy tofu. <\/p>\n

        5. <\/strong>In a small bowl, mix dressing ingredients and drizzle over bowls. <\/p>\n

        <\/div>\n

        Karla Walsh<\/em> is a Des Moines, Iowa-based freelance lifestyle writer with more than 16 years of editorial experience.<\/em> <\/p>\n<\/p>\n

        This post appeared first on cnn.com<\/div>\n

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