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This recipe is from Wildwood Natural Foods company. It is a perfect recipe to serve for breakfast, brunch or lunch. Vegetables such as peppers, fresh spinach or tomatoes may be added to the quiche. Ingredients 2 tablespoons olive oil 1 cup minced onions 3 teaspoons minced garlic 9” unbaked pie crust 1 ½ cups shredded swiss cheese 2 eggs or egg substitute ½ lb. water packed firm tofu ¼ cup half & half, heavy whipping cream, soymilk or milk Instructions Preheat oven to 325 degrees. Heat olive oil in skillet. Add onions and garlic to oil and sauté until tender. Layer half of the cheese in the bottom of the unbaked pie crust. Then layer the cooled onions on top of the cheese. Beat eggs (or egg substitute equivalent). To the eggs, add finely crumbled tofu (tofu can be mashed with a fork or crumbled by hand.)Add cream and remaining cheese to tofu mixture, and pour into pie crust. Quiche may be topped with paprika, cayenne pepper or any other favorite seasonings before baking. Bake for 40 to 45 minutes. Notes Yield: 8 servings Calories: 365; Total fat: 24g; Cholesterol: 101mg; Sodium: 237 mg; Carbohydrate: 20 g; Fiber: 1g; Total Protein: 18g; Soy Protein: 5.5g

Ingredients 1 pound fresh asparagus spears, trimmed and cut into 1-inch pieces (about 3 cups) 1 cup (6 ounces) ham chopped ½ cup red bell pepper, chopped 4 sourdough English muffins, split in half 2 cups (8 ounces) shredded Co-Jack soy cheese, divided 8 eggs, lightly beaten 2 cups plain soymilk 1 teaspoon dry mustard ¾ teaspoon salt ¼ teaspoon ground black pepper 1 package (0.9 ounce) hollandaise sauce mix Instructions Preheat oven to 375oF. In 2-qt. Saucepan, cook asparagus, covered, in small amount of boiling water 6-8 minutes or until crisp-tender; drain.In bottom of 9”x13” pan, place English muffin halves, split sides up.Top with 1 cup of the soy cheese, asparagus, ham and bell pepper.In 2-qt. Bowl, whisk eggs, soymilk, dry mustard, salt and black pepper until well blended. Pour egg mixture over ingredients in pan.Bake 35 minutes. Top with the remaining 1 cup cheese. Bake 5-7 minutes or just until cheese is melted.Meanwhile, prepare hollandaise sauce according to package directions.Cut strata into squares. Serve with sauce. Cook’s Tips To snap off and discard the woody base from fresh asparagus, hold spear at both ends and bend several times until it breaks.Too cook the asparagus in the microwave, place asparagus pieces in covered dish.Add 2 tablespoons water.Microwave on high 5-7 minutes or until crisp-tender, stirring after 3 minutes.Fresh broccoli florets may be substituted for the asparagus.Cook as directed above.

This recipe comes courtesy of the Michigan Soybean Promotion Committee. Plain tasting tofu pairs beautifully with the intense salty miso for a gutsy appetizer. It can also be served with Asian noodles as an entrée. Any type of miso will work in this marinade. Be sure to use water-packed extra firm tofu in this recipe. Ingredients 1 (14-ounce) package water-packed extra–firm tofu1 tablespoon miso ¼ cup water 1 tablespoon toasted sesame seeds 3 green onions, chopped 4 cloves garlic, minced 2 tablespoons sesame oil 2 tablespoons maple syrup 2 tablespoon sherry 1/8 teaspoon pepper Instructions Preheat oven to 350 degrees. Cut tofu into chunks and place in a bowl. Combine miso and remaining ingredients and whisk well until combined. Pour over tofu and gently mix. Cover and marinate in refrigerator for at least two hours and up to 8 hours. Drain tofu, reserving marinade. Place tofu on baking sheet and bake for 30 minutes. Turn frequently basting with the barbecue sauce, until tofu is browned. Serve over noodles for an entree or with toothpicks as an appetizer. Notes Yield: 4 servings. Calories 26 (7% from fat); Fat 1g (sat fat 0.1g, mono fat 0.1g, poly fat 0.2g); Protein 3.9g; Carbohydrate 24.7g; Cholesterol 4mg; IRON 1.4mg; Sodium 227mg; Calcium 20mg;

This upscale white lasagna comes courtesy of the Ohio Soybean Council. Silken tofu enhances the white sauce and combines with three other cheeses for a creamy, flavorful filling. Chopped fresh spinach would be a great addition too. Ingredients 4 tablespoons butter ½ cup chopped onion 2 cloves garlic, finely chopped 4 tablespoons flour 2½ cups 1% low-fat milk 1 (12.3-ounce) package silken firm tofu, divided 2 (5-ounce) tubs grated Parmesan cheese 1 cup part skim ricotta cheese 1 8-ounce container mascarpone cheese or light cream cheese ½ cup toasted walnuts, finely chopped ¼ cup chopped parsley 2 teaspoons minced fresh rosemary 1 8-ounce package no-boil lasagna noodles Instructions Preheat oven to 375 degrees. Melt butter in a large saucepan. Add garlic and onion; sauté 3 minutes. Stir in flour, whisk well, and cook 2 minutes. Add milk, whisking vigorously. Cook 3 minutes or until thick. Add half of tofu, whisk well. Combine remaining tofu, cheeses, walnuts, parsley and rosemary; stir well. Spread 1 cup sauce in a 13x9-inch baking dish. Place a layer of noodles and a layer of cheese mixture over sauce; repeat layering ending with sauce. Cover and bake 30 minutes.Uncover and bake 5 minutes or until browned. Notes Yield: 12 servings. Calories 26 (7% from fat); Fat 1g (sat fat 0.1g, mono fat 0.1g, poly fat 0.2g); Protein 3.9g; Carbohydrate 24.7g; Cholesterol 4mg; IRON 1.4mg; Sodium 227mg; Calcium 20mg

Ingredients 1T. soy oil 1 egg 8 green onions, chopped 1 8 oz. pkg. soy lasagna noodles, cooked ½ t. salt 1 c. sliced fresh mushrooms ¼ t. pepper 1 48 oz. jar low-sodium, low-fat spaghetti sauce ½ t. garlic powder ½ t. oregano ½ pkg. low-fat firm silken tofu 1 8oz. pkg. fat-free shredded Mozzarella cheese (add 10 oz. pkg. frozen chopped spinach, Parmesan or Asiago for more flavor) 10oz pkg. Frozen Chopped spinach, defrosted and drained 1 lb. Italian soy sausage crumbles Instructions Preheat oven to 350°.Spray a 9” X 13” baking dish with non-stick soy vegetable spray. Saute green onions and mushrooms in soy oil.Add spaghetti sauce and soy sausage crumbles.Bring large pot of water to a boil; cook lasagna noodles in water until aldente, then drain and hold in cool water to avoid sticking.Combine tofu, spinach, egg and seasonings; mix well.In baking dish, begin with bottom layer of spaghetti sauce mixture, followed by cooked lasagna noodles, tofu mixture, cooked lasagna noodles and top with remaining sauce mixture.Cover with foil and bake 45 minutes.Uncover, top with cheese and bake additional 15 minutes.Allow to stand 10 minutes before serving. Notes Yield: 10 servings

Ingredients 1 cup packed, coarsely chopped fresh cilantro 1 can (16 oz.) unsweetened coconut milk 4 teaspoon minced fresh ginger 1 tablespoon fresh lime juice 2 large cloves garlic, minced ¼ cup unsweetened shredded coconut 1 cup Jasmine rice 2 tablespoons soy oil 16 ounces extra firm tofu, drained, patted dry, cut into 1/2-inch cubes ½ cup thinly sliced green onions 2 teaspoon curry powder 1 teaspoon ground cumin ⅛ teaspoon dried crushed red pepper 1 cup whole small cherry tomatoes 2 tablespoons chopped peanuts Instructions Puree cilantro, 1/2 cup of the coconut milk, 1 teaspoon of the ginger, lime juice and half of the garlic in blender. Set aside.Cook shredded coconut in small nonstick skillet over medium heat until light golden brown, about 5 minutes, stirring frequently. Set aside.Cook rice according to package directions.Stir pureed cilantro mixture and toasted coconut into rice. Keep warm.Meanwhile, heat oil in large nonstick skillet over high heat.Add tofu; stir-fry until golden, about 6 minutes.Add green onions, curry powder, cumin, red pepper, and remaining ginger and garlic; stir-fry 1 minute.Stir in tomatoes and remaining coconut milk. Cook 2 minutes longer or until tomatoes are heated through.Season with salt and pepper, if desired.Serve tofu mixture on top of rice.Sprinkle with peanuts. Notes Makes 4 servings.

Ingredients ¼ cup soybean oil 2 medium yellow onions, thinly sliced 1/3 cup butter 1/3 cup flour 2 cups soymilk Kosher salt to taste Black pepper to taste 1 ½ pounds extra firm tofu 2 cups crushed roasted soy beans ¼ to ½ cup Buttermilk Blue cheese 1 pound soy cheese, shredded Instructions In large skillet over medium heat, heat oil. Add onions and cook, stirring occasionally, until golden brown and caramelized, about 45 to 60 minutes. Meanwhile, In large saucepan over medium heat, melt butter.Stir in flour until smooth and thick. Gradually whisk in soy milk, stirring constantly.Cook, stirring frequently, 30 minutes. Season to taste with salt and pepper.Cut tofu in ½-inch thick slices. Sprinkle tofu slices with crushed roasted soybeansPreheat oven to 350°F.Oil or spray a 9x13x2-inch baking pan or dish. To assemble, pour about 1/3 of the white sauce into the baking pan. Arrange half the tofu slices on top.Layer with half the onions and half the blue cheese.Repeat layers. Top with shredded cheese.Bake until cheese is melted and golden brown, about 20 to 30 minutes. Notes Makes 4 to 6 servings

Ingredients 16 ounces of extra firm tofu 3 tablespoons of balsamic vinegar 2 teaspoons of soybean oil 2 tablespoons sugar 1 clove garlic ½ teaspoon oregano Salt and pepper to taste 1 red pepper1 onion 1 portabella mushroom Instructions Cut tofu in half vertically then horizontally and drain on paper towels. Combine all ingredients except pepper, onion and, mushroom. Place vegetables and tofu in marinade for one hour. Bake tofu and pepper and onion in a 500 degree oven for 30 minutes. Turning once half way through baking time. Add mushrooms during last half of baking time.

When Jean Lemlin of Barrington, Massachsettes took this tofu, coupled with some noodles, to her son’s soccer game, the soccer Dads couldn’t believe how good it was. If you have some reluctant tofu eaters at your house, this is the best way to introduce them to this much-maligned food. It’s great chilled and becomes the ideal portable lunch when packed in a plastic container. Jean is the author of five cookbooks, including Quick Vegetarian Pleasures. Ingredients 1 (14-ounce) package water-packed extra-firm tofu 1½ tablespoons tamari soy sauce 1 tablespoon Asian sesame oil 1 tablespoon dry sherry Instructions Slice the tofu into 1/2-inch thick slices. Lay them on a clean cotton towel or on paper towels. Using another towel or more paper towels, pat the tofu very dry. Cut each slice in half vertically, then cut the pieces into triangles, or cut the slices into 3/4-inch cubes. Combine the soy sauce, sesame oil, and sherry in a large bowl. Add the tofu and, gently toss it with the marinade. Let marinate at least 30 minutes, or cover and chill up to 24 hours. Preheat the oven to 450 degrees. Place the tofu and its marinade in a single layer in a large shallow baking dish.Bake 25 -30 minutes, or until golden all over. Shake the dish after 15 minutes to prevent the tofu from sticking. You can serve the tofu warm, but it is even more delicious when cooled to room temperature, then chilled until very cold, about 2 hours. Notes Yield: 4 servings. Calories 26 (7% from fat); Fat 1g (sat fat 0.1g, mono fat 0.1g, poly fat 0.2g); Protein 3.9g; Carbohydrate 24.7g; Cholesterol 4mg; Iron 1.4mg; Sodium 227mg; Calcium 20mg

Ingredients 2 cups cubed firm silken tofu (about 14 ounces) 1 cup salsa 1/2 cup diced green bell pepper 1/2 cup shredded Cheddar soy cheese 1/2 cup shredded mozzarella soy cheese 1/4 cup textured vegetable protein 1/4 cup plain soymilk 1/4 teaspoon chili powder 12 (6-inch) fat-free or regular flour tortillas Soy sour cream (optional) Instructions Heat oven to 350ºF. Lightly grease 7x12-inch baking dish.In a large bowl, stir together tofu, 1/2 cup salsa, the bell pepper, 1/4 cup Cheddar, 1/4 cup mozzarella, the textured vegetable protein, soymilk and chili powder.Place about 1/3 cup filling down center of each tortilla; roll up and place seam-side down in baking dish.Top with remaining 1/2 cup salsa. Bake 10 minutes.Remove from oven; sprinkle with remaining 1/4 cup each Cheddar and mozzarella.Return to oven; bake 10 to 15 minutes or until heated through and cheese is just melted. Top with sour cream if using. Notes Serves 6. Per serving (2 enchiladas): 200 calories; 10 g protein; 35 g carbohydrates; 2.5 g fiber; 2.5 g fat; 0 g saturated fat; 0 mg cholesterol; 652 mg sodium

Beef Sarang Ingredients 4 serving of 6 to 8 oz beef tri tip ¼ cup saki ¼ cup low sodium soy sauce 1 tablespoon toasted sesame oil ½ teaspoon minced fresh garlic 1 teaspoon seikyo red miso ½ teaspoon fresh grated ginger 1 tablespoon dark brown sugar Mango Edamame Relish Ingredients 1cup julienned mango1cup edamame ½ teaspoon finely chopped heart of lemongrass ¼ cup julienned carrots ¼ cup julienned pineapple ¼ cup julienned green or semi ripe papaya ¼ cup julienned red bell pepper ¼ cup asian fine chopped saw cilantro1 teaspoon toasted sesame seeds ½ cup seasoned rice wine vinegar 1 tablespoon fish sauce salt and fresh crack black pepper to taste Beef Sarang Directions combine ingredients and marinate meat for about an hour you can char broil or pan sear beef until you reach internal temp of 145 degrees f. place beef on a warm plate and keep warm until service. Slice before serving Mango Edamame Relish Directions combine all ingredients and marinate in the fridge for about 1 hour.

You can have this stir fry meal on the table in just 15 minutes, thanks to helpful short-cuts of quick-cooking rice and frozen stir fry veggies. This luscious sauce is just rich enough, just sweet enough, and just hot enough to make it positively addictive! Thai red curry paste is available in the Asian food section of most grocery stores. Ingredients 1 (14-ounce) package extra firm tofu, drained 2 cups quick-cooking rice 2 tablespoons vegetable oil 1 tablespoon grated fresh ginger 2 garlic cloves, minced 1 (16-ounce) bag frozen sugar snap stir-fry vegetable mix 1 1/2 teaspoons curry powder 1/2 teaspoon Thai red curry paste 1/3 cup cashews 1 cup canned coconut milk 4 teaspoons fish sauce 2 teaspoons sugar 1/4 teaspoon salt Instructions Set tofu on a plate and cover with a paper towel.Set another plate on top and let stand briefly to extract excess water. Transfer tofu to a cutting board and cut into 1/2-inch cubes. Meanwhile, cook the rice according to package directions. Heat 1 tablespoon of the oil in a large nonstick skillet or wok over high heat. Add the tofu and cook, stirring occasionally, until lightly golden, about5-7 minutes. Transfer tofu to a plate and reserve. Return the skillet to the heat and add the remaining oil. Stir in the ginger and garlic; cook 30 seconds.Add the sugar snap stir fry and cook 5 minutes. Add the curry powder and curry paste; cook 1 minute, stirring. Add the tofu and cashews and cook 1 minute until hot.Stir in the coconut milk, fish sauce, sugar, and salt. Bring the mixture to a boil and cook, stirring occasionally, until slightly thickened, 3-4 minutes. Serve over the rice. Notes Makes 4 servings Nutritional analysis per serving: 592 Calories; 19 g Protein; 59 g Carbohydrates; 5 g Fiber; 33 g Fat, 14 g Saturated Fat