There are endless ways to add tofu into your diet and unlimited reasons to make this popular soy food a staple ingredient in your kitchen. Tofu provides a nutritious and delicious source of fiber, plant-based protein and essential nutrients like calcium, copper and manganese that are sure to help you and your patients meet their dietary needs with an affordable and widely available plant-based ingredient.

Tofu is made from the coagulated protein in soy milk and has been enjoyed by people around the world for thousands of years. Served either firm, soft, or silken, tofu has a smooth texture and a neutral taste that makes it a versatile ingredient and a healthy substitute for many products like meat and dairy.

Since tofu is a complete protein that contains all nine of the essential amino acids that your body needs, and it carries a FDA authorized health claim suggesting soy protein may reduce the risk of coronary heart disease, this one ingredient is a nutrient-dense powerhouse that can improve your health with every meal.

Regardless of if it is fried, baked, mixed into a dip, or dropped into a hearty soup, tofu is a nutritious addition to a well-rounded diet. Check out these dietitian-endorsed recipe ideas that will help you and your patients add more tofu into your plate, in ways you may not have thought to try.

Tzatziki Tofu Dip 
This crowd-pleasing tzatziki uses silken tofu instead of the usual Greek yogurt base, for a thicker consistency that is a perfect dip for veggies and pita or spread for sandwiches and grilled meats like chicken or lamb. You’ll hardly notice the swap, as soy’s neutral flavor profile allows other ingredients like the fresh lemon juice and cucumbers to shine.

Veggie Packed Tofu Shakshuka
This all-plant-based dish is a comforting, nutrient-rich meal perfect for any time of the day. With a whopping 15 grams of protein and 7 grams of fiber per serving, this tofu shakshuka is sure to sizzle up on the list of your favorite healthy meals and can help you meet your daily nutrition needs with ease. This recipe is also made with just one skillet, which makes for fewer dishes and an easy clean-up.



Creamy Mushroom Soy Soup
This hearty soup features a double-dose of soy food goodness! Silken tofu adds creamy richness and protein, while miso adds prebiotics and a savory umami flavor you are sure to crave. This dish is also an excellent source of vitamin A, which can help strengthen your immune system, making it a nutritious meal to have on your next sick day.

For more ideas on how to incorporate tofu into your diet, visit: 
SoyConnection.com/Recipes