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04/25/2014 04:16 EDT | Updated 04/28/2014 11:59 EDT

Tofu Recipes: Easy Tofu Snacks To Make All Week

Bon Appetit

WHAT WE'RE COOKING THIS WEEK: Tofu

It may be labelled bland and boring in the kitchen, but tofu is a seriously versatile and delicious ingredient for cooking. With about 76 calories in 100 grams, tofu is high in calcium, iron and protein — basically the "meat" for vegans and vegetarians alike. Eaten raw, cooked, baked, fried, boiled or barbecued, you can make everything from a tofu scramble for breakfast to a tofu pudding for dessert.

Some studies have shown tofu can reduce prostate cancer risk in men, while others have shown tofu can decrease the risk of death and cancer recurrence for women with breast cancer.

But along with it all of its health claims, tofu has also received its fair share of criticism. Some health experts still recommend for women with breast cancer to eat soy in moderation, according to Cancer.org, and other studies have shown consuming soy has been linked to malnutrition, digestive distress and the breakdown of the immune system, according to Huffington Post blogger Dr. Joseph Mercola. He also points out a majority of soy products are also genetically modified (90 per cent in the U.S.).

Buying fermented soy or organic tofu is one way to avoid this, and eating tofu in moderation also works. And as some organizations point out, many anti-soy studies have not been conducted on humans.

And in case you missed it, last week we packed carrots.

WEEKLY SHOPPING LIST:

Here's what you need to buy this week, while the other necessary ingredients (like pepper, salt and oils) are likely already in your kitchen.

  • Tofu
  • Coconut milk
  • Pineapple juice
  • Lime zest
  • Dijon mustard
  • Pineapples
  • Cilantro
  • Avocado
  • Rice crackers
  • Maple syrup
  • Mixed veggies (radish, bell pepper, carrots)
  • Basil
  • Lemon
  • Chili paste
  • Garlic

Pack It: Tofu Recipes For The Week

Monday: Coconut Crusted Tofu

Perfect for appetizers, a side dish or just something to munch on after lunch, these crusted tofu bites come with a green curry dipping sauce. Get the full recipe from Feastie here.

Tuesday: Baked Tofu Fries

Making French fries healthy isn't always easy, however, these tofu fries are made with four ingredients and are oven-baked. Get the full recipe from Kirbie's Craving here.

Wednesday: Tofu Avocado Toast

Something for those kids (and adults) who don't eat enough fruit, this easy tofu snack recipe will make any lunchbox stand out. Get the full recipe from Babble here.

Thursday: Spinach, Tofu, And Shaved Carrot Salad

Hey look, we can be friends with salad! This recipe includes fresh tofu cubes, carrots and radish. Get the full recipe from Bon Appetit here.

Friday: Crispy Tofu Snack Pockets with Crunchy Vegetable Filling

This sushi lookalike tofu dish is made with a crunchy mixed veggie filling. Get the recipe from Chef De Home here.

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