Tofu Burgers (Patties)

Our daughter-in-love (that's our name for the most delightful and beloved woman who married our son) is vegetarian and gave this recipe to me.  It isn't pureed, but it is soft enough that I easily tolerate it, even with very small sesame seeds in it. Wheat germ can be used in place of the sesame seeds if your digestive system doesn't handle seeds well.  The patties make a great "burger" or a quick,  wholesome snack, either cold or heated.  

The basil is from the abundant plants on our deck that Tom started from seed in the greenhouse a few months ago.  Herbal Pzazz!

Ingredients:

1 lb firm tofu, mashed (use the type of tofu that is packed in water) 
1 cup quick rolled oats
1/2 cup sesame seeds (or wheat germ) [Nutritional analysis used sesame seeds]
2 Tablespoons onion powder (or one small onion, finely chopped)
2 Tablespoons soy sauce
1/2 teaspoon salt
1/2 teaspoon ground basil (or finely chopped fresh basil) 
1/2 teaspoon ground oregano
1/2 teaspoon garlic powder
1/8 teaspoon black pepper

Preparation:
Drain the tofu well by placing it in a strainer, and then weighting it down by placing a plate on it and then putting a canned good on top of the plate.  Allow it to drain for about 30 minutes.  Then mash the tofu in a large bowl. Add remaining ingredients and mix all ingredients together. Knead for a few minutes with your hands in the bowl. Shape into 16 small patties (or make 8 big ones and adjust nutritional analysis accordingly.) Bake on a lightly oiled cookie sheet at 325 degrees for about 25 minutes, or until lightly browned. You might want to flip them once during the baking time. 

These vegetarian "burgers" appeal to many people, and can be served with lettuce, tomatoes, shredded carrot, pickles, and a bun for those who tolerate solid foods.    


Nutrition per serving :
Servings per recipe: 16
Serving Size: 1 patty
Calories: 78
Total Fat: 4 g
Cholesterol: 0 mg
Sodium: 15 mg
Total Carbs: 7 g
Dietary Fiber: 3 g
Protein: 5 g

Hot Broccoli Tofu Dip

For supper tonight, I made cooked tofu and had also pureed broccoli and decided to throw it together because I was too lazy to wash two bowls.  Surprise, surprise. It was delicious! I sprinkled crushed baked tortilla chips on it to add some crunch, or could have scooped up the dip with the chips.   It was definitely ethnically confused : Mexican tortilla chips, East Indian curry and turmeric, and Asian soy sauce and tofu.  It could also be stuffed into a pita pocket bread, adding a mid-Eastern influence, too.  Does this snack qualify as "fusion cuisine"?  


Ingredients:
4 cups broccoli florets
1 cup water
1 pkg (12.3 oz) soft tofu
1/2 tsp curry powder
1/4 tsp turmeric
1/4 teaspoon onion powder
1/4 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
2 teaspoons Kikoman reduced-sodium soy sauce
2 teaspoons coconut oil


Preparation:
Drain/squeeze excess water from the tofu.  Mash it up with the seasonings and soy sauce, and let it sit for about 15 minutes to meld the flavors.  Heat the coconut oil over medium heat and add the tofu and cook it for about 15 - 20 minutes, stirring frequently.  I like the tofu to get almost crispy fried, but you can cook it to your heart's fancy.  Tofu is ready to eat without cooking, but the cooking process more thoroughly melds all of the flavors. While the tofu is cooking, put the broccoli and water in a 4-cup glass measuring container and microwave on high power until the broccoli is tender, which is about 10 minutes in my 1984 microwave.  (Don't laugh. My 27 year-old refrigerator still works, too.)   Puree with an immersion blender in the glass measuring cup.  Then stir in the tofu.  Adjust seasonings to match your mood.  Scoop it into a bowl and throw in a few crispy baked chips or similar to give it some crunch.  (The extra garnish is not included in the nutritional analysis.)  Or stuff it into a pita pocket before you stuff it in your mouth.

Nutrition:
Servings per recipe: 2
Serving Size: About 1 cup
Calories: 189
Total Fat: 9 g
Cholesterol: 0 mg
Sodium: 309 mg
Total Carbs: 15 g
Dietary Fiber: 6 g
Protein: 14 g

Wild Wood High Protein Tofu

On my recent post for Quick Cauliflower and Broccoli Soup,  I mentioned adding tofu to it.  I know that tofu is repulsive to some people, but not to me!  I loved it even before it became an important element in my diet. Maybe my love for it is because I was first introduced to extraordinarily good quality tofu in Japan in the early 1980's when I was there to teach English as a Second Language.  I was consistently eager to try all the foods offered to me, including tofu.   My favorite recollection of how it was served was as a simple small block with an indentation in the top of it filled with a mighty hot wasabi paste.  My nostrils were on fire but I ate it again and again.  It was also frequently served as small cubes in a simple yet delicious miso soup, or with stir-fried vegetables.  Oh, I do miss stir fried vegetables. But I am grateful that I can still enjoy tofu and find that it fits my requirements for soft protein.   But the spicy wasabi has to go. 

At the Duluth Whole Foods Co-op, I recently discovered a new type of tofu by Wild Wood Organic Foods that is higher in protein than most other types. An 85 gram portion of this tofu contains 14 grams of protein, which is more than double what most tofu of similar size contains.  Other nutritional information for this serving portion is listed below.   This tofu is super-firm, and quite different from the smooth Japanese type of tofu I was initially introduced to, but it tastes similar and is more amenable to being sauteed than the softer types.   Yet it is soft enough for my digestive system to handle without a problem. 

My husband reminds me that when buying tofu, it is critical to buy organic, since customary practices for growing soybeans uses high levels of pesticides.

The wonder of tofu is that it easily absorbs the flavors used with it.  One of my favorite marinades for cubed tofu is soy sauce (or Bragg Liquid Aminos) with curry powder, garlic powder, and sometimes I throw in a little bit of rice vinegar.  Then I saute it in coconut oil.   The other cool thing about this new type of tofu is that it is not packed in water, so it doesn't need to be pressed or drained, thus I don't need any additional prep time (or advance planning) to make it. 

Experiment and enjoy!

Sauteeing tofu

Nutritional Information for Wild Wood Organic Tofu:
Serving Size: 85 grams per serving   (each package contains 3 servings)
Calories: 130
Total Fat: 7 g
Cholesterol: 0 mg
Sodium: 15 mg
Total Carbs: 3 g
Dietary Fiber: 0 g
Protein: 14 g