TOFU 101 

What is it? Well tofu is made from soy milk that has been curdled, drained of its liquid and the solids are molding into blocks. Eaten by itself it can be soft with no flavor. Want to increase your protein? Add softened tofu to a smoothie! One magical thing about tofu is that it takes on any flavor. Did you know one cup of tofu has 20 grams of protein! It is also rich in calcium and iron. You can purchase tofu – firm, extra firm, or soft. If you are wanting to bake, grill or fry tofu for more of a crispy texture make sure you choose firm or extra firm at the store. 

Tip: Baked tofu is great thrown in salads for extra protein, wraps and stir fry! 


How to Bake Tofu 

  1. Grab some extra firm tofu, drain, wrap it in some paper towels, put it between two plates and put some weight on it – can of beans works just fine. This presses out all the extra water its packed in. 
  2. Mix together a marinade of choice (see 3 marinade recipes below) in a shallow rimmed dish 
  3. Cut the tofu into width planks no thicker than ¼ inch. Place in marinade, make sure all the pieces are covered, and let it sit in the fridge for at least 2 hours and up to 8. Stir around every now and then 
  4. Turn oven to 450F. Grease a rimmed baking sheet. 
  5. Take the tofu out of the marinade (save the marinade) place the tofu on the baking sheet. Bake for 15 mins, flip, and spoon marinade on each piece. Bake for 10 more mins. Flip and sauce again. Bake for a final 5 mins. The edges should start to look a little crispy. Let sit for a couple mins, cut into smaller pieces if desired.


All marinade recipes are for 12 oz. raw tofu (= 1 serving of a Lean-1 protein)

Directions for marinade:

  1. Mix all ingredients in a shallow bowl
  2. cover bowl with tofu cubes in marinade over night 


Ginger Sesame Marinade

  • 1 Tbsp. low-sodium soy sauce or tamari (=1 Extra)
  • 2 Tbsp. rice vinegar (=1/2 Extra)
  • 1 tsp. lime juice (=1/2 Extra)
  • ½ packet zero calorie sweetener (=1/2 Extra)
  • 1/2 Tbsp. fresh ginger, minced (=1 Extra)
  • 1 tsp. toasted sesame oil (=1 Healthy Fat)
  • 2 cloves of garlic, sliced


Smoky Maple Marinade

  • 1 Tbsp. low-sodium soy sauce or tamari (=1 Extra)
  • 1/2 cup water
  • 1 Tbsp. sugar-free syrup(=1/2 Extra)
  • 1 Tbsp. liquid smoke
  • 1 tsp. lemon juice(=1/2 Extra)
  • 1 tsp. olive oil(=1 Healthy Fat)
  • 1 tsp. tomato paste(=1 Extra)
  • 2 cloves of garlic, sliced


Sweet Citrus Marinade 

  • 1 tsp. orange zest (=1/2 Extra)
  • 1 Tbsp. low sodium soy sauce or tamari (=1 Extra)
  • 1 packet zero-calorie sweetener (=1 Extra)
  • ¼ tsp. ground ginger
  • 1 tsp. olive oil (= 1 Healthy Fat)
  • 1/2 tsp. sriracha (=1/2 Extra)
  • 2 cloves of garlic, sliced