Soybean is one of the richest vegetarian sources of protein. Great food for vegetarian weight trainers who need protein rich diet to develop muscles. But there is some limit to what one can eat. Soy curd/cheese– Tofu on the other hand, is better option. Tofu is the nutritional powerhouse, packed with muscle buliding proteins. Tofu is delicious and also very versatile that can stand in for post workout snack or star in stir fry supper. There are some simple ways to incorporate tofu into everyday meals. Tofu – Soybean curd/cheese changes textures and readily absorbs the flavours of the ingredients with which it’s cooked. On its own, tofu is quite bland, but this Asian all star can easily blend into lasagna, Indian curries, paella – just about any flavour profile and cooking style imaginable. Tofu is low calorie healthy snack, and is highly advisable to consume it more often.

Tofu is sold in a number of ways; supermarket may carry sealed plastic tubs of tofu in a refrigerated section. The block of tofu sits in water in these tubs, and will be labeled “extra firm”, “firm” or “soft” and stamped with a sell by date. Water packed tofu should be kept refrigerated and once opened, the water should be changed daily and tofu used within 2-3 days. This type of tofu can also be frozen; the colour will deepen and the texture becomes chewy. Some recipes specifically call for freezing the tofu to achieve this spongier quality. With or without freezing, this is the tofu to marinate, stir fry, stew, grill or sear.

Silken tofu is also sold at many grocery and health food stores, usually in vacuum packed or aseptic tetra packs. It has a much longer shelf life, and some can even be stored at room temperature. The texture is creamy, custard like and silken. But surprisingly, that’s not how it got its name. This is very smooth tofu used to get its fine texture from being strained through silk, though now only specialty producers make it that way. Silken tofu may be soft, firm or extra firm, depending on how much liquid is pressed or drained out of it.

Silken tofu is used to make creamy sauces and dressings, as well as cheese cakes and other smooth fillings. It makes a good protein base for smoothies, blend with any fruit combination, and is ideally suited for dishes like quiche and dessert custards. Silken tofu, whether soft or firm, will not hold up to stir frying or other vigorous handling.

If you have not already eaten tofu or you’re hesitant to try it, combine it with other foods you like.

New to tofu ideas:

Puree silken tofu and combine it with cheese to make healthier lasagna.

Add pureed silken tofu to low fat sour cream or mayonnaise and onion soup mix for a dip or a topping.

Substitute part of the mince meat with tofu in kebabs for a healthier “enlightened” version.

Use pureed tofu to add substance to a “creamy” veggie soup.

Mash tofu with breadcrumbs, finely chopped vegetables and a seasoning to make a veggie burger.

Add small cubes of tofu to your favourite stew or in place of cottage cheese like in combination with peas or spinach.

 ”This recipe features lobster, the ‘Queen of the Sea’. The intensity of the richness of lobster is only amplified by the unique taste of it’s dressing. Laid on a bed of fresh salad greens, it’s a great summertime luncheon meal.”

Original recipe yield: 4 servings PREP TIME 30 Min COOK TIME 15 Min READY IN 45 Min SERVINGS About scaling and conversions

INGREDIENTS

• 1 1/2 pounds cooked lobster tails – peeled, shredded and chilled
• 1 medium head garlic
• 1/2 large onion
• salt to taste
• 1/3 cup extra virgin olive oil
• 2 large red bell peppers
• 1 large portobello mushroom, chopped
• 1/2 lemon, juiced
• 1 tablespoon fennel seed
• 1 tablespoon ketchup
• 1 tablespoon cider vinegar
• ground black pepper to taste
• 4 cups mixed salad greens

DIRECTIONS

1. Preheat oven to broil. Position rack in the center of the oven. Lightly oil a baking sheet.
2. Cut off top of garlic, place on a square of aluminum foil. Drizzle with 1 teaspoon olive oil, and sprinkle with a pinch of salt on top. Wrap in foil, and place on baking sheet. Prepare onion in the same manner.
3. Place baking sheet in the center of the oven, and bake garlic and onion for 15 minutes. Place red bell peppers on sheet; broil for 15 minutes, turning to blacken all sides. Remove peppers only, and place in a brown paper bag. Place mushroom on baking sheet, and broil for 15 minutes. Remove mushroom, onion, and garlic from oven. Set vegetables aside until cool enough to handle.
4. Peel and remove seeds from peppers; place in blender, discarding seeds and peel. Squeeze garlic and onion from skins; add to blender, discarding skins. Coarsely chop mushroom; add to blender along with remaining olive oil, lemon juice, fennel, ketchup, and vinegar. Blend until smooth. Season to taste with salt and ground black pepper.
5. Place shredded lobster meat in the center of a large bed of salad greens. Pour dressing around lobster meat.