Nā kumu kuke
ʻO ka nūhou maikaʻi: ʻo tofu kekahi o nā meaʻai maʻalahi a maʻalahi loa e hana ai! Ua maikaʻi kona ʻono ʻoluʻolu me nā mea a pau, a ʻo kona ʻano protein i mea nui i nā kīʻaha vegan a me nā meaʻai meaʻai.
E ʻike ʻoe i nā ʻano like ʻole o ka tofu ma nā hale kūʻai. He mea maikaʻi loa ka tofu palupalu no nā sopa, e like me ka ʻōlelo a Susan Westmoreland, ka luna ʻai o ka Good Housekeeping Institute. "Maikaʻi ka tofu paʻa a me ka paʻa paʻa no ka palai ʻana, ka kuke ʻana, a me ka hoʻonani ʻana," wahi āna.
No ka hoʻololi ʻana i kēia pōhaku keʻokeʻo o ka protein maʻemaʻe i ka ʻaina ahiahi, maikaʻi ke ʻike i kekahi mau hana hoʻopunipuni.
E hoʻokahe i ka tofu. Hoʻopiha ʻia ka tofu i ka wai a ua like loa ia me ka ʻōhuʻu – inā ʻaʻole ʻoe e wīwī i ka wai kahiko, ʻaʻole hiki iā ʻoe ke hāʻawi i ka tofu i kahi ʻono hou. He maʻalahi loa ia, ʻoiai e koi ana i kahi hoʻolālā mua.
1. Wehe i ka pūʻolo o ka tofu paʻa i ka wai a hoʻokahe. E ʻoki i ka tofu i ʻāpana. Pono ʻoe e loaʻa i nā ʻāpana 4-6.
2. E kau i nā ʻāpana tofu i hoʻokahi papa ma nā kāwele pepa. E uhi i ka tofu me nā kāwele pepa ʻē aʻe a kau i kekahi paʻi ma luna: kahi pahu a i ʻole kahi puke kuke. Akā, mai kau i ke kaumaha ma luna o laila ʻaʻole ʻoe e ʻoki i ka tofu.
3. E waiho i ka tofu ma kahi o 30 mau minuke, akā ʻoi aku ka maikaʻi o nā hola ʻelua. Hiki iā ʻoe ke waiho i ka lā a i ʻole ka pō, e waiho wale i loko o ka friji. Inā wikiwiki ʻoe, e kaomi i lalo i ka abs me kou mau lima e ʻoki i ka manawa i 15 mau minuke.
Ma hope o kēlā, hiki iā ʻoe ke kuke i ka tofu ma ke ʻano āu e makemake ai.
Marina i ka tofu. Me ka ʻole o ka pickling, ʻaʻohe ʻono o ka tofu. Nui nā ʻano hoʻomaʻamaʻa marinating a he ʻaila ka nui o ia mau mea. Akā ʻoi aku ka maikaʻi o ka marinate me ka hoʻohana ʻole ʻana i ka aila. He nui ka wai i loko o ka tofu, ʻoiai ma hope o ke kaomi ʻana, ʻaʻole hui pū ka ʻaila a me ka wai. ʻO ka hoʻohana ʻana i ka ʻaila i loko o ka marinade e hana maoli i kahi ʻaila ʻaila ma ka tofu a ʻaʻole e komo ka ʻono. No laila, e hoʻololi i ka aila i loko o nā marinades me ka vīneka, soy sauce a i ʻole ka wai citrus. E hoʻāʻo me nā mea ʻai marinade e ʻike i kāu ʻono punahele.
E hoʻohana i ka kānakeki. Hāʻawi ia i ka tofu i kahi ʻōpala crispy maikaʻi loa a kōkua pū hoʻi ʻaʻole ia e pili i ka pā.
1. E kāpīpī wale me ka ʻalapalapa ma mua o ka palai ʻana.
2. A i ʻole e hoʻokomo i ka tofu marinated i loko o kahi ʻeke ziplock nui. A laila e hoʻohui i ka hapalua kīʻaha o ka mākiko kulina, e pani a lulu maikaʻi. E lulu i ka tofu i loko o kahi colander ma luna o ka paila no ka lulu ʻana i ka nui. A laila e palai i ka tofu.
Nā ala o ka hoʻomākaukau
Hiki i kahi kīʻaha tofu ke loaʻa i nā mea āpau - ʻono, ʻono, ʻono. ʻO ka mea koʻikoʻi no ka tofu, ʻo ia nā mea ʻala e hāʻawi ai i ka bean curd i nā ʻono a me nā mea ʻala. Hiki ke paʻakai ʻia ka tofu, kālua, kālua ʻia, puhi ʻia, hoʻohana ʻia e hoʻopiha ai i nā pies, nā huahana i hoʻopiha ʻia, nā dumplings a me nā pancakes. Hiki ke hoʻohui ʻia me nā huawaina, ke kō a i ʻole ka jam, hiki iā ʻoe ke hana i nā cheesecakes, curd pōpō a me nā paʻi sandwich mai ia mea. Hoʻokomo ʻia i loko o nā kīʻaha i ka nui o 40 - 80% o nā huahana ʻē aʻe. E ʻokiʻoki i loko o ka ʻuala chili - e ʻono ia e like me ke chili, e hui pū me ka koko a me ke kō - a lilo ia i keke kokoleka hoʻopiha piha.
ʻO ke kānāwai nui no ka hana ʻana i ka tofu ʻo ka lōʻihi o ka marinate, ʻoi aku ka momona o ka ʻono. No laila, inā ʻoe e ʻomi maikaʻi a waiho ʻia e marinate no kekahi mau hola a i ʻole ka pō, a laila e hauʻoli kāu kīʻaha iā ʻoe. Hiki ke hoʻohana ʻia ka tofu marinated ma kāna iho a i ʻole ma ke ʻano he mea hoʻohui i nā salads, pastas, stews, noodles Asia, soups, a me nā mea hou aku. Eia kekahi o nā marinades tofu maʻamau.
ʻO ka tofu me ka ʻala
Oe e Pono:
150 g tofu
3 - 4 tbsp. l. soya sauce
4 knm ginger, ʻoki maikaʻi ʻia
1 st. l. sesame a i ʻole kekahi aila mea kanu ʻē aʻe
'Apena:
1. Hoʻohui i ka soy sauce, ka ʻala a me ka tofu. E waiho i ka pō i loko o ka friji.
2. Fry i loko o ka ʻaila a i ʻole stew me ka ʻaila. Mākaukau!
ʻO ka tofu me ka wai lemon
Oe e Pono:
200 g tofu
1/4 kīʻaha o ka wai lemona
3 Art. L. soya sauce
2 Art. l. ʻaila ʻoliva
2 tsp kekahi hui o nā mea kanu
1 / 2 hola. L. pepa ʻeleʻele
'Apena:
1. Hoʻohui i ka wai lemon, ka pepa, ka soy sauce, nā mea ʻala a me ka tofu. E waiho i ka marinate i ka pō. Hiki iā ʻoe ke hoʻāʻo e hoʻohui i ka ʻaila ʻoliva pololei i ka marinade.
2. Fry i loko o ka ʻaila a i ʻole stew me ka ʻaila. A i ʻole e hoʻomoʻa wale inā aia ka ʻaila i loko o ka marinade.
ʻO ka Tofu Marina me ka Maple Syrup
Oe e Pono:
275g tofu, ʻoki ʻia
1/4 kīʻaha wai
2 punetune tamari a i ʻole soy sauce
1 ʻalani sikaika cider winika
ʻO ka syrup maple punetune 1
1/8 teaspoon ka pepa lepo wela
1 hola. L. kāpalaoa
'Apena:
1. Hoʻohui i ka wai, soy sauce, vīneka, syrup a me ka pepa. E hoʻohui i ka tofu i kālai ʻia a waiho i ka marinate ma ka uhi ʻana i loko o ka friji no 15 mau minuke. Inā hoʻokuʻu ʻoe i ka marinate lōʻihi, e ʻoi aku ka ʻono o ka ʻono.
2. E kānana i ka tofu, akā, mai hoʻolei i ka wai.
3. E hoʻomoʻa i ka tofu i loko o ka pā a hiki i ka ʻeleʻele gula. Hiki iā ʻoe ke hoʻohui i kekahi ʻaila ʻaila.
4. E hoʻohui i ka wai marinade me ka cornstarch. E ninini i ka ʻuala i loko o ka pā a e kuke a mānoanoa. A laila hoʻohui i ka ʻuala i hoʻomākaukau ʻia a me ka tofu.
5. E lawelawe e like me kou makemake me nā greens, salads a i ʻole cereals. E mālama i nā koena i loko o kahi pahu i hoʻopaʻa ʻia i loko o ka friji no 4 a 5 mau lā.