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From YouTube: Cooking for your Health - Tofu
Description
Cooking for your Health is a nutritional series from the Nutrition Division of the Buncombe County Department of Health. Join Margit Strout with guest chef Phil Moore as they make many delicious and healthy recipes with tofu. The goal of Cooking for you Health is to promote the WIC nutrition program by providing recipes for low-cost and healthy meals for participating families.
In this video, Phil and Margit cook up a tofu cheese quiche, they make a ranch tofu dip, baked tofu sticks, and cheesy tofu quesadillas. For more information on these or more recipes, visit buncombecounty.org/health, or call the Department of Health WIC Nutrition Division at 828.250.5172.
Each episode of Cooking for your Health focuses on a different food, from squash, salad, ice pops, turkey, brown rice and even Halloween candy. So after you check out Tofu, view the many other videos right here on Youtube.
A
Hello
I'm
Margot
Strout,
and
this
is
cooking
for
your
health
today.
I
have
a
guest
Philip,
however,
and
he
is
going
we're
going
to
be
talking
about
tofu
and
doing
some
cooking
for
tofu.
I
have
some
strange
stuff
in
front
of
me:
I
have
to
the
two
different
kinds
of
tofu.
This
is
silken
tofu.
It
is
a
very
creamy.
A
We
have
squished
it.
So
you
can
see
it's
a
lot
thinner
than
the
other
tofu
and
we
want
it
to
be
really
thick
really
dense
for
our
recipe.
So
we've
squished
it
between
towels,
okay
and
we're
going
to
be
using
each
of
these
for
a
number
of
different
recipes,
I'm,
going
to
turn
it
over
to
Bill
and
we're
going
to
talk
you're
going
to
tell
us
what
all
you're
gonna
make
alright.
B
Great
well,
we
got
it.
We
got
several
different
things
on
the
books
for
today.
First
thing:
we're
going
to
start
out
with
is
a
tofu
onion,
spinach
quiche,
and
then
we're
going
to
go
into
a
tofu
dip.
We're
going
to
do.
Tofu
sticks
a
baked,
tofu
stick
and
then
we're
going
to
do
a
spinach.
I'm.
Excuse
me
we're
going
to
do
a
cheese,
tofu
quesadilla,
so
we're
going
to
go
ahead
and
get
started
with
the
spinach
quiche
right
now.
B
B
So
we've
got
your
traditional
quiche
ingredients.
We
have
egg,
we
have
cheese,
then
we
have
your
basic
feeling,
so
you
got
some
spinach
here.
I've
got
a
little
bit
of
garlic
over
here,
we're
going
to
put
some
onion
in
it,
some
salt
and
then
the
tofu,
and
basically,
what
we're
going
to
do
is
we're
just
going
to
take
the
tofu,
the
spinach,
the
egg
and
the
garlic
and
we're
going
to
pure
it
in
a
food
processor.
B
B
B
A
B
B
The
first
thing
you
want
to
do
is
you
want
to
identify
the
two
parts
of
the
onion
the
to
the
top
and
the
bottom?
The
top
is
kind
of
the
hairy
part.
I
had
a
chef
describe
it
to
me,
so
you
want
to
keep
the
top
of
the
onion
intact.
That's
the
part
with
a
little
hair
and
we're
going
to
cut
off
the
bottom
part
council.
C
B
What
this
will
do
is
this
will
actually
burn
up
the
gases
from
the
onion,
keep
it
from
getting
in
your
eyes
and
getting
all
teary
eyed.
So
once
we
have
that
down,
we've
just
got
this
flat
part.
That's
an
important
part
to
keeping
a
good
cutting
job
safe
and
secure
is
to
have
a
flat
surface
to
put
it
on
to,
and
once
we
do
that,
we're
going
to
cut
it
half
again
right
through
the
top
part.
B
They're
set
this
down
we're
going
to
peel
back
this
little
layer
right
here,
try
and
get
as
little
as
you
can,
so
you
can
get
as
much
healed.
I
want
to
make
sure
not
get
this
little
slick
membrane
on
here.
Definitely
peel
that
off.
If
you
can
you're
really
teaching
me
a
lot
on
this,
because
I
did
not
know
that,
can
you
like
this?
Oh
I
love
it
yeah
I
used
to
just
whack
them
all
up
through
them
on
there
and
just
start
having
that.
This
is
a
much
more
precise
way
to
do
it.
B
B
B
B
B
I
know
it's
amazing
what
they
got,
so
we
got
the
two
it
foo
I'm
going
to
give
this
thing
a
quick
cut,
just
a
little
chunks
to
get
in
there.
Nobody
deal
it's
going
to
go
in
there
again
we're
just
doing
the
tofu,
the
egg,
the
spinach
and
the
garlic.
The
garlic
is
whole
clove
and
we're
going
to
do
that
in
here.
Just
so,
it
gets
a
nice
fine
dice
on
it.
Just
our
garlic
I've
got
my
egg
haft
up.
B
A
B
B
B
B
B
B
A
B
And
this
is
a
great
option
for
tofu
and
there's
so
many
different
things
you
can
do
with
tofu.
It's
a
great
meat
substitute
thing
I
love
about
tofu.
Is
it's
very
much
a
blank
canvas
it?
The
flavors
of
tofu
are
very
subtle
and
you
can
add
almost
any
seasoning
to
it.
You
can
do
it
with
Marian
age.
You
can
do
it
on
the
grill.
You
can
do
things
like
this
with
it
and
it's
going
to
pick
up
the
flavors
of
whatever
you
put
in
there
and
really
come
out
very
nice.
B
B
B
B
A
B
We
got
that
they're,
ready,
yeah,
ok
and
we're
going
to
go
ahead
and
put
this
in
our
oven
and,
depending
on
your
oven,
that's
going
to
be
about
45
minutes
to
1
hour,
just
until
it's
golden
brown
and
doesn't
have
any
kind
of
a
jiggle
to
it.
You
want
to
be
cooked
all
the
way
through
and
there
you
have
it.
That
is
our
tofu
spinach
quiche.
A
B
C
My
name's
Dave
lagati
I'm,
a
jazz
singer,
I
play
in
venues
in
the
Asheville
area.
After
the
ordinance
was
mandated
to
and
non-smoking
been
used.
My
health
has
definitely
improved.
My
voice
range
has
increased
I
even
had
positive
comments
from
from
smokers
who
admitted
that,
although
they
smoke
cigarettes,
they
still
didn't
like
sitting
in
a
room
that
was
just
emanating
the
cigarette
smoke.
It's
very
wonderful
to
play
in
a
smoke-free
environment.
B
Okay,
so
now
we
are
moving
on
to
the
tofu
sticks
very
simple
recipe
as
some
of
the
best
recipes
out
there
are
it's
just
tofu.
We
got
some
different
herbs
and
seasonings
here
and
some
bread
crumbs
we've
got
a
350
degree,
oven.
Preheated
we've
got
a
sheet
pan
sprayed
a
little
bit
of
pan
spray.
All
we're
going
to
do
is
we're
going
to
take
the
extra
firm
tofu
earlier.
We
would
explained
about
squeezing
all
of
the
the
liquids
out
of
that.
We
actually
put
a
heavy
object
on
top
of.
A
Much
denser
tofu
and
it's
tofu
is
so
versatile.
You
can
and
believe
it
or
not.
A
dietitian
is
saying
this.
You
can
deep
fry
it
and
it
comes
out
in
it.
It's
just
phenomenal.
You
can
marinate
it,
you
can
grill
it.
You
can
pan
fry
it,
you
can
make
it
in
things
and
it's
got
so
many
phytonutrients.
It's
got
fiber,
it's
got
calcium
depending
on
the
coagulant
that
you
use
and
it's
just
a
really
really
neat
food
and.
A
B
Should
do
so
many
things
right
and
you
know
you
can't
feel
it
like
I'm
doing
now,
but
if
you,
if
you
look
at
it
and
really
when
you
get
into
the
stuff,
when
it's
been
frozen
and
drained
like
this,
it's
very
firm,
very
compact,
very
much
so
and
when
you
freeze
it
like
that,
all
that
water
comes
out
of
it
weeps
out
of
it
and
it
makes
it
a
very
stable
product
which
is
going
to
help.
But
when
it
goes
into
the
oven
at
350
degrees
for
20
minutes,
everybody
in
this
recipe
is
already
cooked.
B
So
we're
not
actually
cooking.
Anything
through.
All
we're
really
looking
to
do
is
just
to
get
a
good
golden
brown
on
the
bread
crumbs
that
are
going
to
be
on
the
tofu.
So
first
thing
we're
gonna,
do
just
go
ahead
and
cut,
who
sticks
I'm,
just
going
to
do
about
three
quarter.
Inch
cuts
here
across
and.
A
B
A
B
It
makes
a
great
appetizer
tray,
so
we're
going
to
do
is
we
have
our
bread
crumbs
here
and
these
bread
crumbs
are
actually
made
by
our
comrade
here,
Margot
out
of
the
heels
of
our
whole
wheat,
wick
packaged
bread
and
they're,
just
ground
up
dried
and
there
they
are
perfect
ready
to
go.
We've
got
three
different
seasonings
here,
I
got
some
sage,
I
got
some
oregano.
B
B
Absolutely
you
know-
and
you
could
put
anything
in
here
if
you
wanted
to
if
you
wanted-
to
serve
the
sticks,
a
with
the
tofu
to
God
with
a
pico
de
gayo.
You
could
easily
put
some
cumin
in
here,
or
maybe
something
with
the
southwestern
Flair
to
it
sure
absolutely
and
then
we're
going
to
take
the
bread
crumbs.
Put
them
out
on
here.
Move
that
around
a
little
bit
and.
B
B
A
B
A
B
B
Okay,
so
now
we're
moving
on
to
our
third
recipe.
This
is
tofu
dip
again,
a
very
simple
recipe.
One
of
the
things
we're
using
to
make
it
so
simple
is
a
pre
done,
ranch
mix,
just
a
hidden
valley
or
whatever
you
have.
Also,
if
you
don't
have
this,
you
could
substitute
onion
powder,
garlic
powder,
equal
parts
by
the
tablespoon
of
each
and
then
about
a
quarter
teaspoon
of
the
same
seasonings.
We
were
using
before
the
oregano,
the
sage
and
the
basil,
and
you
could
just
mix
all
that
up
or.
B
B
B
Herbs
are
always
better
for
Issei
kin
and
/
the
WIC
recipe
it
does
call
for
the
Hidden
Valley
Ranch
makes
us
what
we
got
today
and
we're
using
the
silken
tofu,
and
this
was
the
second
kind
of
tofu
that
we
have,
and
this
comes
it's
very
watery,
but
it's
also
very
smooth,
almost
a
pudding,
consistency
very
easy
to
work
with
and
great
for
these
kind
of
recipes.
So
the
first
thing
I'm
going
to
do
is
see
if
I
can
successfully
navigate
this
tofu
into
our
mixing
vessel
here.
I
also.
A
B
B
B
A
B
Really
does
work
well.
This
is
something
you
know
if
you
wanted
to
give
it
a
little
bit
different
flavor
flavor
profile,
maybe
cream
it
up
a
little
bit.
You
could
add
some
sour
cream
into
this.
If
you
want
to
keep
calories
down,
you
could
do
some
reduced
Cal,
reduced
fat
or
even
fat
free,
sour
cream,
and
that
would
I
hope
it
all
come
together
a
little
bit
for
you.
That
seems
to
be
pretty
good
said
all
this.
B
C
B
B
B
Okay,
so
we're
doing
a
tofu
cheese
quesadilla.
What
we're
going
to
do
with
this
is
we're
going
to
take
the
tortillas
that
we
have,
and
this
is
part
of
the
WIC
food
package.
This
is
a
whole
wheat,
tortilla,
it's
chi
Chi's,
that's
the
approved
brand
one
of
them
and
we're
going
to
take
tortillas
out
of
there.
Now.
A
B
Good
good
point
so
we're
going
to
take
the
tofu.
This
is
a
very
simple
recipe.
There's
a
lot
of
different
ways.
You
could
prepare
this
tofu.
You
definitely
want
to
do
the
extra
firm
that
the
frozen
I
think
would
work
out
better
for
this.
You
could
marinate
them
on
whatever
sort
of
marinade
you
might
like
southwestern.
Maybe
a
mobile
marinade
would
be
well
do
well
with
this
we're
just
going
to
lightly
seasoned
with
the
first
thing.
I'm
going
to
do
is
sort
of
build
the
quesadilla
so
go
ahead
and
put
this
on
here.
A
B
B
So
all
I'm
gonna
do
on
mine
is
a
little
bit
of
cumin
I'm,
going
to
keep
it
pretty
pretty
subtle,
very
mild
seasonings
on
here.
We
also
brought
out
some
taco
seasoning
mix
because
we
thought
that
would
be
great
to
put
on
there,
but
any
of
the
bub
you
get
put
on
there
or
if
you
just
do
some
plain
salt
and
pepper,
depending
on
the
flavor
profile
that
you
wanted.
But
for
me,
I,
love,
cumin
I,
think
it's
a
very
authentic
southwestern
seasoning,
so
I'm
just
going
to
do
a
little
bit
on
there.
B
B
Cuz
I
sure
could
do
some
onions
and
peppers.
You
need
to
be
a
little
careful
with
quesadillas
how
much
stuff
you
get
in
there
because
you
are
going
to
have
to
flip
it
at
one
point
and
you
want
everything
to
sort
of
cook
through
as
the
cheese
is
melting,
you
want
the
other
ingredients
to
heat
up
and
come
together
kind
at
the
same
time.
So
here's
the
finished
product
we
got
the
quesadilla
ready
to
go.
B
Okay,
so
we're
going
to
go
ahead
and
get
the
quesadilla
into
the
pan.
Now
you
could
use
out
whatever
medium
you
wanted
to.
You
can
use
pan
spray
or
you
could
do
the
oil
I
prefer
a
nice
healthy
oil
and
olive
oil
would
work
well
for
this.
Olive
oils
have
very
low
smoke
point,
so
you
need
to
be
careful
how
hot
you
actually
get
them,
but
they'll
work
for
something
like
this,
because
they're
not
actually
going
to
be
in
the
pan.
B
B
It's
probably
going
to
take
about
two
two
and
a
half
minutes
on
each
side.
You
just
want
to
get
a
good
golden
brown,
then
you're,
going
to
flip
it
and
all
you're
really
trying
to
do
is
get
over
all
the
ingredients
inside
the
quesadilla,
nice
and
hot
and
melt
the
cheese
through
get
a
golden
brown
on
each
side,
and
you
could
probably
be
good
to
go.
Take
it
out.
B
Okay,
so
it's
been
two
minutes
on
one
side:
we're
going
to
go
ahead
and
flip
our
case
to
do
just
a
quick
flip
like
that,
a
nice
golden
brown
on
that
side.
We
want
about
another
two
minutes
on
this
side:
our
pans
pit.
Not
now,
so
you
really
want
to
keep
a
close
eye
on
this,
because
it's
going
to
go.
It's
going
to
go
really
quick
at
this
point,
we'll
prob
about
another
minute
minute
and
a
half
and
you'll
be
ready
to
go
okay,
so
we
got
our
case.
Teen
are
ready
to
go
Oh.