Tofu

For decades, those with high cholesterol have been given a list of don'ts when it comes to their diet: Don't eat cholesterol-rich eggs; don't eat butter; don't eat red meat or regular ice cream. Well, now researchers have identified a list of do's for the diet that may work to lower cholesterol levels better than avoiding those don'ts. In a study published last week in the Journal of the American Medical Association, researchers found that eating cholesterol-lowering foods like nuts, soy protein, and certain fiber-rich items result in bigger drops in "bad" LDL cholesterol than avoiding...

Baking tofu is a terrific and healthful alternative to frying. Marinate it in a gingery soy and chili sauce mixture, spread it on a baking sheet, sprinkle with scallions, peanuts, and ginger, and send it into the oven. Thirty minutes later you have tofu with crisp edges and a caramelized topping. While it bakes, stir-fry carrots, cabbage, asparagus, and watercress and set both over wide rice noodles. Save some tofu for banh mi, the delicious Vietnamese sandwich that typically contains pate and meat.

Serves 4 1 block (16 ounces) medium or firm tofu, drained Salt, to taste 1 ½ cups basmati or jasmine rice 1 cup regular or light coconut milk 1 cup packed fresh cilantro, including tender stems 1 jalapeno or serrano chili pepper, cored, seeded, and chopped 1 piece (1 inch) fresh ginger, chopped 2 cloves garlic, chopped 1 tablespoon lime juice 2 tablespoons olive oil 1 large red...

Serves 4 ½ cup granulated sugar ½ teaspoon salt ¾ cup boiling water 1 cup distilled white vinegar 2 large carrots, cut into thin matchsticks 2 daikon, cut into thin matchsticks 1 ⅓ loaves crisp baguettes, the whole bread cut into thirds ⅓ cup mayonnaise ...

Makes 2 Use Nasoya or House brand tofu (the firm variety). 1 block (14 ounces) firm tofu 1/4 pound smoked salmon 4 tablespoons olive oil, or more to taste 3 tablespoons lemon juice Salt and pepper, to taste 1 ripe avocado 1/4 ...

Serves 4 Fermented broad-bean sauce, chili-sesame oil, and Sichuan peppercorns are available in most Asian markets. For the peppercorns, look for bags that contain mostly reddish-brown outer husks with only a few shiny black interior pods and stems. It is important to use silken tofu in block form. The dish cooks very fast, so have all the ingredients ready before cooking. At FuLoon, 1/4 teaspoon MSG goes into this dish (the seasoning is sold under the brand name Aji-No-Moto in Asian markets, as Ac'cent in regular supermarkets)

Baking tofu is a terrific and healthful alternative to frying. Marinate it in a gingery soy and chili sauce mixture, spread it on a baking sheet, sprinkle with scallions, peanuts, and ginger, and send it into the oven. Thirty minutes later you have tofu with crisp edges and a caramelized topping. While it bakes, stir-fry carrots, cabbage, asparagus, and watercress and set both over wide rice noodles. Save some tofu for banh mi, the delicious Vietnamese sandwich that typically contains pate and meat.

Michael Natkin caramelizes extra-firm tofu by patting it dry with paper towels, cutting it into slabs about 2½ inches long, 1 inch wide, and ½ inch thick, then drying the pieces again. He heats a large skillet, adds about 2 tablespoons of vegetable oil to coat the bottom, then sets in enough pieces so they do not crowd the pan. After 4 to 5 minutes over high heat, the bottoms should be caramelized. He uses a thin metal spatula to turn the tofu and lets the other side crisp for 2 to 3 minutes.

Serves 4 Bold flavors of ginger and garlic complement the mild tofu in this soup. Use firm or extra-firm tofu, which will hold up in the pan better than softer or silken varieties. 2 tablespoons peanut oil 1 inch piece ginger root, finely chopped 4 cloves garlic, thinly sliced 4 cups chicken stock 14 ounces firm tofu, drained of excess liquid and cut into 1/2-inch cubes 1 medium carrot, sliced into rounds ...

Serves 4 4 dried shiitake mushrooms 1/2 cup water 1 block (16 ounces) firm tofu 1 tablespoon canola oil 1 large carrot, cut into matchsticks 2 tablespoons soy sauce 2 tablespoons sake (rice wine) 3 tablespoons sugar 1/2 teaspoon salt 16 green beans, sliced diagonally into thirds ...

Serves 4 with leftovers MARINADE ¼ cup soy sauce 2 tablespoons sweet red chili sauce 2 tablespoons lime juice 2 tablespoons rice wine vinegar 2 tablespoons vegetable oil 1½ teaspoons dark brown sugar 4 scallions, thinly sliced ¼ cup dry-roasted peanuts, coarsely chopped 1 piece (2...

Michael Natkin caramelizes extra-firm tofu by patting it dry with paper towels, cutting it into slabs about 2½ inches long, 1 inch wide, and ½ inch thick, then drying the pieces again. He heats a large skillet, adds about 2 tablespoons of vegetable oil to coat the bottom, then sets in enough pieces so they do not crowd the pan. After 4 to 5 minutes over high heat, the bottoms should be caramelized. He uses a thin metal spatula to turn the tofu and lets the other side crisp for 2 to 3 minutes.

Makes about 1½ cups "Throw everything in the processor and fwhoop! Done. Easy, delicious, and healthy. I much prefer this to conventional mayonnaise these days. " 1package (10 ½ ounces) silken tofu, soft and "lite" variety preferred1tablespoon olive oil1heaping teaspoon Dijon mustardJuice of 1 lemon1heaping teaspoon umeboshi plum paste½teaspoon salt, or to tasteFew grinds pepper1beet, roasted until tender, and quartered1clove garlic, crushed2teaspoons tamari or soy sauce¼cup plain Greek-style yogurt1tablespoon chopped fresh dill 1. In a food processor, combine the tofu, olive oil,...

Miso Market opened in Porter Square last summer, two years after the well-regarded Kotobukiya left Cambridge. "We're not here to just sell Japanese stuff," says co-owner Steve Genova. "We're here to try and develop a sense of community and promote healthier foods. " The 2,300-square-foot store is airy with green-tea colored walls. It stocks house-made sushi and onigiri (seaweed-wrapped rice cakes), natto (fermented bean paste) and Ramune (a fizzy drink). What distinguishes Miso is the variety for each product: dozens of different tofus, miso, soy sauces, fresh produce, and anything else...

Zoe"s Gourmet Chinese Cuisine 298 Beacon St., Somerville 617-864-6265 www.zoeschinese.com Hours: Sunday to Thursday, 11:30 a.m. to 10 p.m.; Saturday and Sunday, 11:30 a.m. to 11 p.m. Major credit cards accepted Handicapped- accessible: No In our fast-globalizing world, rarely does ethnic food - especially cuisine as familiar as Chinese - impart entirely unfamiliar taste sensations. But I discovered various new taste buds at Zoe's Gourmet Chinese Cuisine in Somerville.

TOKYO - There is a stunning array of miso in my local market. It's like looking at paint swatches. They vary in color and strengths, from a pale yellowish tint in mild shiro (white) miso to a dark mahogany of the saltier, aka (red) miso. Miso is the base of the soup that is a staple of many Japanese meals. Typically, it's served in small deep bowls, usually reproduction lacquer, that often have red interiors. The broth is dashi, which is fish stock. Miso, made from soybeans, salt, and koji, a fermented rice and barley starter, ferments over time into a paste.

Serves 4 1 block (16 ounces) firm tofu 2 tablespoons canola oil 2 cloves garlic, finely chopped 1 small onion, finely chopped 2 teaspoons ground fresh chili paste ( sambal oelek) or 3 red chili peppers, cored, seeded, and finely chopped 2 teaspoons turmeric 1/4 cup cashews, finely chopped 2 cups light coconut milk 1/2 ...

Serves 4 1 pound fresh spinach, stemmed 1 block (12 to 14 ounces) soft or silken tofu, drained (see recipe for tofu scramble) 2 cups fresh mung bean sprouts 3 tablespoons sesame seeds 1 1/2 tablespoons sugar 1 tablespoon soy sauce 1 scallion, finely chopped 1 teaspoon dark sesame oil 1/2 teaspoon salt, or to taste ...

Serves 4 DASHI 3   cups water   1 ½   strips (5 inches each) kelp   ¾   cup loosely packed bonito flakes   1. In a saucepan, combine the water and kelp. Let the kelp sit in the water for 20 minutes. Bring the water almost to a boil over medium heat. Remove the kelp. Bring the water to a boil, add the bonito flakes and turn off the heat. The bonito will settle to the bottom of the pot, which will take 3 to 5 minutes.