It is important to note that all these recipes will work great with baked, grilled, panfried, or crumbled tofu. These recipes work great in rice bowls, with veggies like bok Chou, onions, snap peas, carrots, and broccoli, or in a creative taco! Let us know what you create by posting a picture and tagging @davisfoodcoop!

Sweet Garlic Baked Tofu

• 2 teaspoons finely grated fresh ginger
• 2 teaspoons finely grated fresh garlic
• 2 teaspoons warmed honey
• 2 teaspoons light soy sauce
• 2 teaspoons mirin
• 2 tablespoons water
• 2 tablespoons peanut or toasted sesame oil
• 1 block extra-firm tofu, cut into 3/4-inch cubes

Instructions:

1. Preheat oven to 400ºF.
2. Place the grated garlic and ginger in a medium bowl. Add the honey, light soy sauce mirin, water, and oil. Whisk well to combine all ingredients
3. Place tofu cubes in a single layer in an 8×8″ glass baking dish. Take care not to crowd the pieces of tofu. Pour the marinade over the tofu pieces, turning them to coat well on all sides.
4. Bake in the oven for 15 minutes. Rotate pieces and bake for 15 more minutes, checking periodically that the liquid has not completely evaporated. Remove from oven and serve hot with dipping sauce or use in stir-fries.

Taco Tofu (Crumbed or small cubed)

• 2 Tbsp Tomato Paste 
• 1 Tbsp Water
• 1 tsp Smoked Paprika
• 1 tsp Cumin
• 2 tsp Chili Powder
• sprinkle of Cloves
• Salt and Pepper
• 1 Block Extra-Firm Tofu
• Best with diced onions and mushrooms!

Instructions:

1. Mix tomato paste, water, and spices in a bowl. Add cubed or crumbled tofu and evenly coat.
2. Heat cast iron with a little oil.
3. Saute diced onions and mushrooms.
4. Add tofu and cook on medium heat until onions are slightly translucent.

Ginger Baked Tofu

• 1 pound extra-firm tofu, sliced into 1/2-inch thick rectangles
• 1/4 cup sesame oil
• 1 tablespoon garlic, minced (2-3 cloves)
• 2 tablespoons fresh ginger, peeled and minced (2-inch piece)
• 1/3 cup soy sauce
• 1/3 cup Mirin (sweet rice wine)
• 1/4 cup maple syrup

Instructions:

1. Preheat oven to 400ºF.
2. Pat the tofu rectangles dry with a paper towel, and place on a sheet pan with a rim. Brush the tofu with the sesame oil. Bake for 30 minutes, flipping each piece over after 15 minutes. Carefully drain most of the oil from the sheet pan. Mix together the ginger, garlic, tamari, Mirin and maple syrup, and pour it over the tofu. Bake for another 15 minutes until the tofu is firm and the sauce has reduced. Remove from heat and serve, drizzled with the sauce from the baking pan and garnished with fresh minced ginger, sesame seeds and scallions.

Cilantro Lime Grilled Tofu

• 14-ounce block extra-firm tofu
• 1/4 cup soy sauce
• 1 bunch cilantro, washed and dried
• 1/3 cup fresh ginger, peeled and chopped
• 2 tablespoons vegetable oil
• 1/2 teaspoon toasted sesame oil
• 1 teaspoon white sugar
• 1/8 teaspoon sea salt
• 1 teaspoon lime juice
• 1/4 cup black or white sesame seeds

Instructions:

1. Preheat grill to medium-high heat.
2. Beginning at the short end, slice the block of tofu into 8 even rectangles. Lay the tofu on a baking sheet and sprinkle with tamari. Let sit, flipping once while preparing the pesto.
3. Cut the stems off of the washed cilantro and puree the leaves in a blender or food processor with the fresh ginger, oils, sugar, salt, and lime juice. The resulting pesto should resemble a vibrant green smoothie.
4. Lightly oil the grill. Using a metal spatula, place the tofu on the grill and cook for 2 minutes. Flip and grill for 2 minutes on the other side. Remove to a plate and let cool, then toss with the cilantro pesto and garnish with ½ cup sesame seeds, black or white. Serve at room temperature or refrigerate until ready to use.

Miso-Sriracha

• 12 ounces extra-firm tofu
• 1 tablespoon vegetable oil
• 3 tablespoons soy sauce, divided
• 3 tablespoons toasted sesame oil, divided
• 1 tablespoon ginger, minced
• 1 teaspoon garlic, minced
• 1/4 cup brown sugar, loosely packed
• 2 tablespoons Sriracha
• 2 tablespoons seasoned rice wine vinegar
• 3 tablespoons white miso

Instructions:

1. Slice the tofu crosswise into 8 squares. In a large non-stick skillet, heat 1 tablespoon of vegetable oil over high heat. Add the tofu and sear until golden brown on each side. Reduce to medium heat, add 2 tablespoons of tamari, cook for 1-2 minutes, then flip the tofu and continue cooking until all the tamari is absorbed. Remove and reserve the tofu.
2. In a medium sauté pan, combine 2 tablespoons toasted sesame oil, seasoned rice wine vinegar, Sriracha, 1 tablespoon tamari and brown sugar. Bring the mixture to a boil, whisking to blend in the sugar. Turn off the heat and whisk in the miso paste until smooth. Gently add the tofu to the sauce, flipping once to coat. Let sit.

What exactly is a grain?

What’s the difference between wholegrain and multigrain?

Which is better, dried or canned beans?

Read along to find out the answers to these questions but recipes, cooking tips, and more!

Both beans and grains are food staples around the world and can be found in every single cuisine! Recently beans and grains have been gaining popularity due to the affordability, versatility and nutrition that they offer. From the familiar corn cob and pinto bean to the avant garde anasazi and quinoa, there is a grain and bean out there for everyone. That being said there’s often confusion about which bean and grain options are the best.

Bean Breakdown:

Beans add diverse flavors and textures to your cooking while also boosting the nutrition by providing a good balance of fiber, protein and minerals like calcium and iron. Beans are a great kitchen addition that make for a dynamic meal with very little cost. Plus if stored properly dried beans can last for up to 2-3 years without losing significant nutrient value and taste!

Dried:

Dried beans are one of the most affordable ingredients with many types to choose from.

You can easily buy them in bulk which allows you to get exactly the amount you need without excess packaging! 

Most dried beans, excluding lentils, split peas, and adzuki, will require soaking overnight (or at least 8 hours) before cooking in order to properly rehydrate them. After they’ve soaked make sure to drain the soaking water and add fresh water to your cooking pot. Check out the Co-op Central guide for additional details on bean varieties, storage tips, and cooking times.

Canned:

Canned beans are super convenient and great to have on hand for quick meal additions. While there tends to not be as much variety in canned beans as dried, there are still lots of bean types to choose from.

It can be especially handy to have canned garbanzo and soy beans, as these take the longest to prepare from dried.

A nutrition note on canned beans is that many have additional ingredients added such as sugar, salt, and fat and you should always check the ingredient label first before purchasing.

Fresh:

When it comes to fresh beans there are fresh shelling beans, like fava and cranberry beans which require shelling because the pod is inedible, and fresh whole beans, like romano and green beans which can be eaten whole. Fresh shelling beans are typically the same bean varieties that are found dried, while fresh whole beans are typically the same bean varieties that are found canned.

A benefit of fresh beans over dried and canned is that many varieties, like romano beans, can be eaten raw and do not require any cooking preparation. You can find these fresh beans when in season here at the Davis Food Co-op or your local farmers market! 

Takeaway:

When it comes to beans, dried are the most affordable option with the best variety to choose from. However, dried beans require proper storage and more preparation time for soaking and cooking. Canned beans offer the most convenience and are also an affordable option, but they limit the control of nutrients like salt and fat because many canned options have additional ingredients added. And lastly, fresh beans are a great seasonal option that can occasionally even be eaten raw offering unique flavors and textures.

Guide to Grains:

Grains, sometimes referred to as cereals, are small, hard seeds that come from different grass and grass-like plants. Today the most commonly produced grains around the world are rice, corn, and wheat, but there are many different kinds of grains! Whole grains are great sources of complex carbohydrates, fiber, and B vitamins plus they are very satisfying and filling meal additions. Check out the Co-op Central guide for additional information on types of grains, storage tips, and cooking times!

So what’s the difference between whole grain, multigrain, and fortified grains?

Whole Grains:

Whole grain means that all parts of the grain kernel, the bran, endosperm, and germ, are used. This is obvious when cooking rice or quinoa because the grain kernel is still intact, but can become more confusing when buying grain products like bread, pasta, and crackers.

Whole grains are the healthiest option because they offer the full nutrient and fiber content of the grain.

Back in 2005 the Whole Grains Council created a whole grain stamp that makes it easy to identify products made with whole grains! Many but not all products use the whole grain stamp so other good identifiers of whole grains are words like ‘stone ground’ and ‘whole wheat’. 

Fun fact, popcorn is a whole grain!

Multigrain:

Multigrain means that multiple different grains were used but none of them necessarily in their whole form. Due to this, the term multigrain can be deceiving because it is just referring to the number of grains and not the quality of the grains.

Multigrain products such as rice blends can be great options to diversify your cooking but it’s important to check the label because multigrain breads and cereals can sometimes be tricky!

Other names to look out for are numbers placed in front of grain such as ‘seven-grain’ or twelve-grain’. These are still multigrain products and may or may not contain actual whole grains.

Fortified Grains:

Fortification is a process used to restore the nutrient content of grains that have been stripped of their natural nutrients during refining. During refining grain kernels are separated and the bran and germ are removed leaving just the starchy endosperm behind.

This is generally done because the bran and germ impart more earthy flavors that are not also desirable but in doing so the majority of fiber and nutrients are also removed from the grain.

This is why most refined grains are then fortified with essential nutrients such as B vitamins and iron. While fortification has made refined grains much healthier, they still do not compare to their whole grain counterparts and will be lacking in nutrients unique to that grain. 

Takeaway:

When it comes to grains and grain products whole grain is the best option because the grain kernels are still intact leaving all of the nutrients intact as well. Multigrain products can be good options to get a variety of grains into your diet but tend to be misleading as to the processing and quality of the grain so you should always double-check the nutrition label. And lastly, fortified grains are highly processed, do not contain the same nutrients found in whole grains and therefore should be the last option when buying grain products. 

Bean and Grain Recipes

Sweet Potato and Black Bean Tacos

Chana Masala

Kale and Chickpea Frittatas

Maple Pecan Granola

Peanut Tofu Ramen