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Protein Recipies
Quick Meals
Healthy Meals

Cooking with Tofu
Adding Protein

 (Recipes submitted by Dr. Michael Kane, ND)



Cream of Rice with More Protein


Make the cream of rice or wheat as directed. Instead of the milk use soymilk.  When the mixture starts to get thick add 1/2 cup of blended silken tofu.  Also add maple syrup or honey as sweetener.


Fruit Smoothie


- 1 banana frozen

- 1/2 cake silken tofu

- 2 ice cubes

- 1-cup juice (try pineapple, apple, grape, etc.)

- 3 tablespoon yogurt

- 1 tablespoon flax seed oil

Add all ingredients together in a blender and mix.  Try adding protein powder, fresh or frozen berries, cherries, or whatever fruit you like.  Great for breakfast or a snack.






            1 pound tofu                                                                 2 cups rolled oats

            1 tablespoon catsup                                                     1-Tbs worcestiersire

            1 small onion minced                                                      1 teaspoon mustard     

            1-tsp salt                                                                     1/4 teaspoon pepper

            2 tbs oil


Crumble the tofu in a large mixing bowl.  Place the oast in your blender and whirl until you have a coarse flour.  Add the oats to the tofu, and blend with a wooden spoon. Add all the other ingredients and blend well.  wet your hands and form thin burgers with the MIX.  Fry in oil for 8 min a side.  serve on buns with lettuce tomatoes. makes around 12 burgers.


These can be frozen once fried.  Reheat in microwave or in frying pan.


TOFU SALAD (Vegetarian "Egg Salad")


            2 blocks tofu                                                                3 Tbsp. Dijon mustard           

            2 Tbsp. soy or canola mayonnaises                         

            2 Tbsp. tahini                                                              2-3 Tbsp. pickle relish

            Tamari to taste

            1 to 2 cups minced vegetables (choose variety, celery, carrots, cucumber, onions)


            Steam or blanch the tofu.  Cool.  Mince vegetables.  Combine all ingredients and mix well with your hands.  May then use, in sandwiches, or as a salad.





Pasta Cream Sauce

An easy delicious cream sauce to have over pasta.


Sauté chopped onion and garlic in 1 tsp. of olive oil.  When transparent add 1-cup chicken broth or vegetable stock.  Add 1/2 to 1 cup of stewed tomatoes and 1/2 to 1 cup of blended silken tofu.  Cook for 5 to 10 minutes.  Pour over pasta, chicken or fish.


Eggplant Rolatini


Wash peel and slice into 1/4" pieces 1 medium eggplant

Spread the slices on racks or paper towels and sprinkle with juice of 1/2 lemon and salt.

Let stand for 5 - 10 minutes. Wipe off with paper towels.


While eggplant is standing mix together in a bowl

            1/4 cup unbleached flour

            1/4-cup cornmeal

            1/2 tsp oregano

            1/2 tsp garlic powder

            1/8 tsp. Black pepper


Preheat oven to 350 degrees.


Dredge the eggplant in flour corn mix place on oiled cookie sheet and oven-fry for 8-10 min. per side. Until golden brown.


While the eggplant is baking, prepare the following filling.


In a food processor combine:

1 1/2 lbs of firm tofu                                                    2 tsp honey

1/2 cup ricotta cheese (optional)                                1 tsp salt

2 tsp dried basil                                                           1 clove garlic


Cover the bottom of an 8" X 8" pan with 1/2-cup Italian tomato sauce


Take the eggplant slices and place a spoonful of filling in the middle and fold or roll up and place in pan.  Continue until the pan is covered, cover with 1-cup tomato sauce.  If extra filling, spoon on top. Bake for 45 minutes.


Per Serving: calories 318, protein 17 gm, fat 12 gm  Carbs 36 gm.



Salad Dressing


1 package dry salad mix-

1 cup blended silken tofu

1/4-cup oil olive or flax


Blend above ingredients and serve.   Store in airtight container




Incredible Chocolate Pudding


1 cake silken tofu

1-cup chocolate chips


Melt chips in double broiler or microwave

Blend the tofu in a blender until smooth. While blender is going add melted chocolate.  Blend well.  Spoon into serving cups and refrigerate.  Serve when set and chilled.

Note:  This can be used as a pie filling or a filling for cream puffs.


Tofu cheesecake



2 cups crushed graham crackers

1/4 cup melted butter

2 tablespoons honey


Combine above ingredients and press into an 8-inch pie pan.



8 ounces low fat cream cheese, softened

8 ounces silken tofu

1 egg

6 ounces chocolate morsels, melted

1-teaspoon vanilla


Blend all filling ingredients in food processor at medium speed.  Spoon the filling into the pie pan.  Bake at 350 degrees for 30 to 40 minutes.  Chill well before serving.

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