Is food costing more than it used to feed your family? The price of food is rising! At Harvest Home, we looked for ways you can save a few dollars, stay healthy, and not give up on taste. Try cutting back on how much meat you use in a dish. Replace meat with tofu or beans. You’ll get the protein you need and the desired taste for the $$ your wallet has!
Tofu is made from soybeans. It doesn’t have much taste by itself so it takes on the flavor of whatever it’s cooked with! And it saves you $$$: 4 ounces of tofu has slightly more protein than 4 ounces of steak and tofu costs about $3.00 a pound.
Easy to use in stir-fry, tacos or tortillas or as a side dish
Crumble or cut tofu into bite-sized pieces.
Combine the spices you usually use to make your sauce
Mix the spices and the tofu
Heat one Tablespoon of olive oil in a pan, and add the tofu. Cook until browned about 6 minutes.
Add this cooked mixture to the rest of your dish
You can introduce your family to tofu by using half tofu and half meat in a dish. The taste will surprise them! OR Try tofu in a tasty stir-fry. (See recipes below)
Beans: A cup of black beans has as much protein as a chicken drumstick. This less expensive burger will “fool” anyone. Half Bean Burgers: Make patties with 1 ½ cups of cooked beans or lentils mashed, ½ cup of chopped veggies (like corn, peppers, tomatoes, red onion), ½ pound of ground beef. Cook the same way you cook a hamburger. Or use it for taco filling.
With a few spices, a little cooking creativity, and your family will wonder how you saved $$$.
Savory & Sweet Tofu Recipes
RECIPE: Stir-fry sauces
Stir-fry cooking is used around the world. The difference is in the sauce. Add the sauce after the ingredients are cooked & heat on medium for 2 minutes
A Taste of China :
Mix 1 teaspoon of cornstarch into a cup of chicken broth until dissolved.
Add 2 Tablespoons low sodium soy sauce, 1 teaspoon sugar & 1 teaspoon of rice wine vinegar
Make it Caribbean:
Add some pineapple & raisins to your stir-fry
Mix 1 teaspoon of cornstarch into a cup of chicken broth until dissolved
Add grated ginger root, 1 teaspoon of rice wine vinegar, and 1 ½ teaspoon of soy sauce. OR Add a couple of tablespoons of sofrito to the chicken broth/cornstarch mixture.
Thai Peanut Sauce:
2 Tablespoons of creamy peanut butter
2 Tablespoons of rice vinegar
2 Tablespoons of soy sauce
1 Tablespoon brown sugar
1 teaspoon garlic powder
1/8 teaspoon ground ginger
Tips & Tricks: TEchniques
Cooking Tips & Tricks
Oil: use peanut or canola rather than olive oil for hotter, faster cooking
Mix broth and cornstarch before adding to stir-fried veggies. It keeps the sauce from lumping
If you have leftover veggies, add them to your stir-fry. Heat them before you add, them so they are not overcooked.
Use lots of greens in your stir-fry. Add in the last few minutes. They are loaded with vitamins & minerals for a healthier you.
Serve over brown rice for a healthier and tastier meal. Brown rice has more fiber and nutrition, plus it adds a slightly nutty flavor and a bit of crunch.
More additions for extra taste:
Corn off the cob adds crunch and gives you fiber to aid digestion, plus B & C vitamins and magnesium
Nuts like walnuts, almonds, or pecans add flavor and health. They contain healthy fats that help lower cholesterol.
Chickpeas or black beans added to stir-fry can give your meal a whole different flavor and texture. Both add protein & fiber.
Want a spicier, hotter sauce? Add a little Sriracha or curry!