Tofu might seem simple, but it's hiding a world of delicious possibilities. And the best part? As a soy food, tofu is considered a complete protein, containing all nine essential amino acids. This makes it a high-quality protein source that is comparable to animal protein. It’s also cholesterol free, low in saturated fat and a source of calcium.

Not only does tofu have an impressive nutritional profile, but its versatility is unmatched. From silken to firm, its texture and neutral flavor act as a blank canvas for culinary creativity for dishes like savory stir-fries, creamy breakfast scrambles and even decadent desserts.

For your clients with a sweet tooth, or those looking to get more protein, consider sharing this recipe, created by Dawn Jackson Blatner, RD, CCSD, that transforms store-bought tofu into a fun, delicious dessert. 

CAKE BATTER TOFU BITES (Makes 32 Bites)

Ingredients:

• 1 cup rolled oats
• 16-ounce block extra firm tofu (not silken), drained & pressed
• ½ cup nut butter (Dawn used peanut butter, but feel free to experiment with cashew, almond, etc.)
• 4 tablespoons 100% maple syrup
• 2 teaspoons vanilla extract
• 3 tablespoons colorful sprinkles

Instructions:

1. In a food processor or blender, pulse oats until they are a flour-like texture. Remove and set aside.
2. In the same food processor or blender, add tofu, nut butter, maple syrup, and vanilla extract. Puree until smooth and creamy.
3. Stir the oats into the tofu mixture.
4. Scoop about 1 tablespoon of the mixture, form it into a ball, and roll it in sprinkles. Repeat until you have about 32 balls.
5. Place the bites in a container with a lid and store them in the fridge for up to 7 days or in the freezer for up to 3 months (just thaw in the fridge when ready to eat).

Notes:

• Prep tip: Drain the liquid from the tofu, wrap it in a kitchen towel, and place something heavy like a skillet on top for about 15 minutes to press out extra liquid. To save time, you can buy pre-drained and pressed tofu.

Check out more of our dietitian-approved recipes for more tasty, nutritious ways to add soy to your clients’ plates!