To Tofu or Not Tofu. That is the question. Tofu is a nice add to many dishes and can be a calcium powerhouse when it comes to bone health!. But you do have to pay attention to what you are buying. “Traditional Tofu” has about 176 mg of calcium in a 4 oz. “Calcium Set Tofu” has about 350 mg of calcium in a 4 oz. serving. Check your labels. And check with your doctor if you have been treated for, or are concerned about, breast cancer. There is some concern about soy as it relates to the estrogenic effect of soy.
If you do enjoy tofu, here is one of my all-time favorite ways to prepare it:
Slice a block of extra-firm tofu into 1” slabs. Please several paper towels on top of a kitchen towel. Place the tofu on the paper towel. Cover with move paper towels. Place a cutting board on top, and weight down with a couple of heavy cans. Objective is to release as much water as possible. Let tofu drain for 20 minutes. Preheat oven to 400 degrees. Cut “drained” tofu into 1” cubes and place in a bowl. Drizzle with extra virgin olive oil. Toss to cover.
Sprinkle lightly with cornstarch (helps the tofu “crisp up.” Season with garlic powder, sea salt and fresh cracked pepper. Lightly toss again to distribute seasonings.
Place cubes on a baking sheet and bake for 15 minutes; remove from oven and turn cubes over. Return to oven and bake for an additional 15 more minutes.
Remove from the oven; serve warm. You can also place them into stir fries as a calcium rich “protein,” to put on a salad, use in a burrito, cover with a yummy sauce of your choice or use your imagination to replace most any protein! You can also change up the seasonings to make it your own, maybe Asian, Southwest, or ??
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