Tofu is a white curd made from soybeans and nigari. The subtle and gentle flavor of tofu is very adaptable in the kitchen.  It can be used for toppings, spreads, dressings, and sauces. It is delicious as a main course and can be added to soups and stews. Tofu be can sautéed or deep-fried to a golden color, or broiled or grilled.  Its flavor is subtle which makes it adaptable to the flavors you cook it with.

It is high is calcium and protein, and has zero saturated fat and cholesterol.  It is generally sold in small blocks, water-packed in plastic containers.  Tofu should be kept in water and refrigerated.  Never eat tofu raw; it is difficult to digest raw. Buy organic and non-GMO.



  • one 14-16 ounce block firm tofu
  • 2 TB. diced onion
  • one TB. shopped parsley
  • one small carrot, diced or grated
  • one rib of celery, diced
  • 1/4 tsp. turmeric
  • 1/4 tsp. dried mustard powder
  • 1-2 TB. nutritional yeast (optional)
  • sesame oil or olive
  • tamari or wheat-free soy sauce



  1. Place tofu in a colander and squeeze out excess liquid.
  2. Mash tofu in a bowl or crumble it with your hands. Or you can dice it small.
  3. Heat oil in a skillet. Add onions with a pinch of sea salt and saute a few minutes.
  4. Add carrots and celery and saute 3-4 minutes more.
  5. Add the tofu and stir in turmeric, dried mustard powder, and nutritional yeast, mixing well.
  6. Add a few drops of good quality tamari or gluten-free soy sauce.
  7. Add a small amount of water (about 1/4 cup), cover and simmer about 8 minutes.
  8. Stir in chopped parsley and serve.



If you need more flavor increase the spices.

Use different vegetables. Small chopped broccoli and spinach cooked with the tofu are good additions.