The Recipe Redux: How to... Tofu!

October is Breast Cancer Awareness month, and to celebrate, The Soyfoods Council has challenged the Recipe Redux'ers to create a creative dish using... tofu!

Tofu is a wonderfully nutritious, high protein food that is made from the curds of soybean milk. Soybeans have been the focus of many studies surrounding cancers, but breast cancer in particular. Some of you may have heard that soy may increase estrogen in the body, or that it may speed the growth of estrogen-sensitive tumors. However, research leads us to believe that the benefits of foods high in isoflavones and phytoestrogens (like tofu) actually helps to protect us against this tragic disease.

Beyond the potential prevention of cancers such as breast cancer, tofu and other soy products benefit cardiovascular health by providing a protein source free of saturated fat and cholesterol and may alleviate symptoms of menopause. The benefit list is lengthy! For more information, visit www.whfoods.org and search "tofu" or the Academy of Nutrition and Dietetics www.eatright.org for peer-reviewed research.

As for cooking with tofu, it is a unique ingredient as it takes on the flavor of other foods you prepare it with. Alone, it is quite bland. I have been using tofu in recipes for years, as many of us with dairy allergies have! Here is a recipe that I have come up with in celebration of a great cause- Breast Cancer Awareness and a great food- Pumpkin! I LOVE PUMPKIN. I often prepare my morning smoothie with pure pumpkin, vanilla Juice Plus protein powder, ground flax seeds, a serving of silken tofu, a sprinkle of pumpkin pie spice, all topped off with unsweetened vanilla almond milk. Delish.

More about pumpkin later this month...

First- a housekeeping detail, “By posting this recipe I am entering a recipe contest sponsored by The Soyfoods Council and am eligible to win prizes associated with the contest. I was not compensated for my time.”

Now- onto the recipe... drum roll please!!!

Pumpkin Pie Parfait
Here are the ingredients:

1 lb silken tofu, drained
1 (15oz) can pure pumpkin *NOT pumpkin pie filling
1/2 cup confectioners sugar
1 tablespoon pure maple syrup (Please, use the real stuff. No Mrs Buttersworth in this recipe!)
1 teaspoon pure vanilla extract
1 tablespoon pumpkin pie spice
Graham crackers or Graham "sticks" as pictured

Add all of the ingredients to a food processor and puree until smooth:

Next, in a clear glass bowl or cup, crush graham crackers or "sticks"

Then, begin to layer pumpkin filling and graham crackers into a glass. Note: one serving of these Honey Graham Sticks was 14 Sticks, I used 5 in the bottom of the glass, 5 in the middle layer and 4 crushed on top. You can use your favorite variety of graham crackers, but for portion control- stick to one serving or less.

The finished product:

This filling will thicken as it sits. For better separation of layers (and to prevent the crackers from getting soggy), allow filling to thicken in a sealed container in the refrigerator and assemble right before you plan to enjoy. Which, by the way.... I did!

Nutrition Information:
Recipe as above yields 5 servings (note: may vary depending on ingredients)
Calories: 270
Fat: 5g
Protein: 7g
Carbohydrates: 48g
Fiber: 4g
Sodium: 174mg

Recipe as above without graham crackers (just filling), per serving:
Calories: 140
Fat: 2g
Protein: 5g
Carbohydrates: 23g
Fiber: 4g
Sodium: 4mg