Posted by & filed under Protein.

For shoppers interested in more plant-based eating, tofu and other soyfoods make an excellent protein choice.

The health benefits are many:

  • Heath Health – 25 grams of soy protein per day, as part of a diet low in saturated fat and dietary cholesterol, may reduce the risk of heart disease, according to the FDA health claim.
  • Weight management – Protein rich soyfoods like tofu can help with weight management. When soyfoods replace other protein sources, they help lower body weight and fat, as well as lower LDL cholesterol levels.
  • Muscle Growth and Recovery – Dietary protein provides both essential amino acids and calories necessary to help build and repair muscles, organs and tissues in the body, for physically active people.

House Foods, with facilities in California and New Jersey, has been making organic and conventional tofu since 1983. Your customers may need assistance in reading their tofu product labels to determine which they prefer or should use for a particular recipe: products range from soft or silken, to medium-firm, firm and extra firm. The firmer varieties are best for grilling recipes and stir-fry recipes, while softer types are the best choice for smoothies and soups.

At the Shopping for Health 2016 conference in Austin, attending supermarket dietitians enjoyed a terrific lunch of tofu recipes. Here is one of the favorites:

Tofu Tacos Picture1

1 (14 oz.) package House Foods Premium or Organic Tofu Firm, drained, pressed and cut into 1/2 in. cubes (alternative option: crumble tofu)
1 package low sodium taco seasoning
1 tablespoon olive oil
1 (15 oz.) can low sodium black beans, drained
1 (15 oz.) can corn, drained
10 corn tortillas
1/3 head lettuce, shredded

Optional Toppings:
1 avocado, pitted and cubed
Cilantro, chopped
Lime juice


In medium bowl, combine tofu and taco seasoning. Stir to coat.

Add oil to large fry pan, warm over medium-high heat. Add tofu and cook until browned, remove and set aside. (If using crumbled tofu rather than cubed, add tofu to pan and sprinkle with taco seasoning.)

Add black beans and corn to two separate pots; set to medium heat. Heat until cooked through.
Warm tortillas in a separate pan. To assemble, spoon tofu, black beans and corn onto tortillas; top with lettuce. Add optional toppings as desired.

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