Preparation of Tofu

People have a very negative opinion of tofu, even if they have never tried. Only the bad preparation ruins the dish. Tofu is highly nutritious and tastes good if prepared properly. Here are the easy ways to prepare tofu so that you can make it delicious.

1. Types of tofu
     There are many types but the most common types are silken, soft, firm and extra-firm. Choose soft or silken tofu for any dish that needs a soft and creamy texture and used in desserts, cakes, sauces and dressings. Choose firm or extra-firm for any dish where the tofu needs to hold its shape like stir-fries and manchurian dishes.

2. Purchase and Storage of Tofu
     The fresher the better. Purchase with later expiry date. Buy organic tofu if possible, as soybean crops are heavily treated with pesticides. Once bought, open it and store in an airtight container filled with water covering the tofu block. Change the water daily.

3. Press tofu
     Pressing tofu is the most important step. It removes excess moisture, so that more flavor can be absorbed while cooking. Firm or Extra-firm tofu only can be pressed. It soaks up marinade better and holds together while cooking. Cut the tofu width wise into 2 blocks. Place the tofu blocks between two kitchen towels on a tray and place a cutting board on the top. Then place a weight of around 4 to 5 kgs (preferably books, as it distributes the weight evenly). Change the towels after 15 minutes and leave it for at least 30 minutes, preferably 2 hrs.

4. Marinate tofu
     When marinated, tofu absorbs the flavor and tastes better. If you are marinating for less than an hour, it can be done at room temperature. For longer periods, marinate in an air tight container in the refrigerator to prevent bacterial growth.

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Tofu Stir-Fry Recipe

Stir-frying is one of the quickest and easiest methods of cooking. This stir-fry recipe is simple and healthy. Soy protein found in tofu can lower your risk of a heart attack. This is also an excellent kid recipe with amazing health benefits. To make this healthy dish delicious, prepare tofu before cooking.

Ingredients

• Firm Tofu - 200g
• Ginger garlic paste - 2 tsp
• Soya sauce - 2 tbsp
• Chilli sauce - 1 tbsp
• Lemon juice - 1 tsp
• Salt - To taste
• Oil - 3 tbsp

Method

1. Cut the tofu into 1/2 inch cubes.
2. Heat oil in a pan and add tofu. Keep stirring continuously in high heat until all sides are light brown.
3. Now add ginger garlic paste, soya sauce, chilli sauce, lemon juice and salt. Mix well and cook in low-medium heat for 5 minutes.
4. Serve hot.

Tips

- You can also marinade tofu with other ingredients except oil and leave it for an hour before stir frying.

- It's better to choose firm tofu for this dish to retain its shape while cooking.

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Apple Pineapple Juice

This healthy and delicious juice is easy to make. It is sweet, refreshing and perfect for summer. If the kids don't like eating fruits, fruit juice can be given to solve the problem but children should be encouraged to eat whole fruits.

Ingredients

• Apples - 2
• Chopped Pineapple - 2 cups
• Lemon juice - 1 tsp (optional)

Method

1. Cut the apples into quarters after removing the stems.
2. Mix the apples and pineapple pieces, blend them together in a food processor. Add some cold water if required.
3. Pour into a glass and add lemon juice if you are using.

Tips

- Juice tastes best shortly after it's made. Try to make juice what you can drink right away.
- If you want to save it for later, store it in an air tight container and refrigerate for up to 24 hrs.

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Spinach fry|Keerai Poriyal|கீரை பொறியல்

Spinach fry/Keerai poriyal is a quick, easy and healthy dish which tastes great when served as a side dish for rice. Spinach has numerous health benefits as it is packed with vital nutrients and also a good source of fiber.

Ingredients

• Spinach - 250g
• Onion-1, large sized
• Dry red chillies - 1, broken in half
• Mustard seeds - 1/2 tsp
• Cumin seeds - 1/2 tsp
• Channa dal - 1 tsp
• Urad dal - 1 tsp
• Grated coconut - 2 tbsp
• Salt - To taste
• Oil - 2 tsp

Method

1. Heat oil in a pan and add mustard seeds.
2. Once the mustard seeds start to splutter, add cumin seeds, channa dal, urad dal and red chillies. Saute till it turns light brown.
3. Add chopped onions and little salt. Saute till it turns golden brown.
4. Now add finely chopped spinach leaves, salt and little water.
5. Add the grated coconut and mix well. Turn off the stove and serve hot.

Tips

- Cook the spinach uncovered to retain the green color.

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Egg Bhurji

Egg Bhurji is a quick and delicious recipe that can be served with roti or as a side dish for steamed rice and any curry or as a sandwich filling. Scrambled eggs are cooked with onions, tomatoes and spices in this flavourful recipe.

Ingredients

• Eggs - 3
• Onion - 1, medium sized
• Tomato - 1, medium sized
• Ginger garlic paste - 1 tsp
• Turmeric powder - 1/4 tsp
• Chilli powder - 1/2 tsp
• Garam masala - 1/2 tsp
• Mustard seeds - 1/2 tsp
• Cumin seeds - 1/2 tsp
• Curry leaves - Few
• Coriander leaves - To garnish
• Salt - To taste
• Oil - 2 tsp

Method

1. Beat the eggs in a small bowl and add 1/2 tsp of salt. Keep aside.
2. Heat oil in a pan and add mustard seeds. Once the mustard seeds start to splutter, add cumin seeds.
3. After a few seconds add curry leaves and finely chopped onion. Saute well till the onion turns golden brown.
4. Add ginger garlic paste and saute for a while.
5. Add finely chopped tomatoes and saute till it gets mashed.
6. Add turmeric powder, chilli powder, garam masala & salt and mix well.
7. Add the beaten eggs and stir vigorously and continuously till the egg gets scrambled.
8. Garnish with coriander leaves and serve hot.

Tips

- You can make it more nutritious by adding veggies like capsiucm and/or peas to this dish. Add them right after the tomatoes and cook for approx. 3 minutes.

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Veg Sandwich

Veg Sandwich is a healthy breakfast item and can be made quick if you have already prepared the mint paste. It can also be eaten as a snack in the evening with tea. This is both a low calorie food and a filling one.

Ingredients

• Bread - 6 slices
• Grated carrot - 1/2 cup
• Mint leaves/Pudhina - 1/2 cup, tightly packed
• Green chillies - 2
• Salt - 1 tsp
• Butter - 2 tbsp

Method

1. Grind mint leaves, green chillies and salt together into a smooth paste adding little water.
2. Butter on both sides for all the bread slices.
3. Apply 2 tsp of ground mint paste on one side of the bread and spread 2 tbsp of grated carrot evenly. Close with the other bread slice and press slightly.
4. Heat a pan and grease with little butter. Toast on both sides in low-medium heat until crispy and golden brown.
5. Repeat for the remaining slices. 
6. Cut diagonally and serve hot.

Tips

- I used brown bread in this recipe. You can also use white bread.

- You can pick veggies of your choice for making a healthy sandwich. Shredded cabbage, sliced tomatoes, sliced cucumbers, lettuce and so on.

- You can make the mint paste in bulk and store in the refrigerator.

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