b'discounts family 48available!see pages59-60backEnjoy as is or in your Baked Tofu favorite dishes. 12 - 16 ounces of firm tofu, pressed1teaspoon vegetable oil1tablespoon low sodiumsoy saucefront Optional: CookingAdd flavorings like onion powder, garlicpowder or ginger.MARKET tofu on and calcium.Tofu has a bland tear sheetsStep 1Mix the vegetable NUTRITIONoil and soy sauce in a bowl.Set aside. Step 2Cut tofu in slices or cubes.Step 3Place tofu in the oil and A low fat, dairy free source of protein, ir soy sauce marinade. Cover and Use calcium set tofu in place of meat or dairy in some of your recipes. flavor. Mix tofu withDelicious recipes andgently shake to coat all sides.Step 4Place tofu on a bakingother foods, seasoningsWhich tofu should I buy?sheet that is lightly sprayedor marinades to givewith non-stick spray. ver. Bakeit flavor. cooking ideas Common textures include:Step 5Bake at 350F for 10 minutes.Turn slices or cubes oUse firmes un tofu ftil tor baking, ofuanother 10-15 minut ambling, broilingfor home cooked meals.grilling, scr is light golden brand stir frying.own and firm.How do I press tofu?If your recipe says to press tofu, squeeze the tofu toPad of 50 sheetsremove more water and make the tofu firmer. Use silken and(Do not press soft or silken tofu.) (all of one subject and language) soft tofu to blend easily in dips, salad dressings, saucesRemove the tofu from package. Drain excess water8 x 11 (2 sides)and smoothies. Tryin the sink. Press the tofu for about 30 minutes.soft tofu instead of ricotta cheese inAvailable in English and Spanishrecipes, like lasagna.Smoothies Straw How do Iheavy objectbBlend 7-8 ounces softeror silken tofu with: r store it? platey OKeep tofu in the refrigerator. 1medium banana ra within 5 days of opening.paper towelUse by the best by date or n1cup frozen strawberries g1cup orange juicee Cover opened, unused tofu with (unsweetened) fresh water. Store in a coveredtofupple container in the refrigerator. nea Change the water every day. paper towelPi 1cup frozenplate All Rights Reserved. o Nutrition Matters, Inc.n g No photocopying.a mango chunks You can freeze tofu forFN224M 1cup pineappleup to 5 months. juice (unsweetened)Blu Keep tofu handy in the freezer. ebOpen, drain and press the tofu. er Cut into pieces and freeze in r freezer bags.yTo use, thaw in the refrigerator.B Drain away any excess water.aYou can also freeze tofu in the 1medium banana a n unopened package. Thaw,Tofu1cup frozen blueberriesn drain and press before use.1cup apple juicea It is normal for frozen tofu to darken (unsweetened) and the tofu to be a little chewier. FN224TR - EnglishFN224TRs - SpanishMARKET yogurt MARKET frozenNUTRITION Easy ways to useNUTRITION fruits and plain or vanilla nonfat or low-fat yogurt. vegetablesEnjoy a cup of yogurt and get the same calcium and protein as a cup of milk.create aSame nutrition as fresh, and easy for you!yogurt breakfast bowl:super easy -just heat and serve:Fill yy brour boeakfwl with yast cereal or grogurt,anolaPour out enough frozen broccoli, green beans, carror a meal. ots,ancauliflower, corn, peas or sugar snap peas f and chopped fruit.Close the bag tightly and put back in the freezer.Serve warm oatmeal with y MARKET MARKETNUTRITION canned beans NUTRITION canned f ishogurt.blend a Convenient for you and delicious too! add veggies toGet the health benefits of canned fish. topwithGreat low-fat source of protein, iron and fiber. your favorite dishes: Good sources of protein, iron, omega-3 fatty acids and calcium.a spoonful: smoothie:Always drain and rinse canned beans before using. Add frozen carrots, peas or corn to your soup. Heat and serve.cup vanilla yTop tomato soup, potaful toescup low-fat milkogurt Add frozen chopped vegeole or st occoli, carrotse: of plain yogurt. 1cup frozen fruit open and servtables likewe br. or chili with a spoon essalads and sides: 3 crunchy chickenand peppers to a casser Enjoy tuna, salmon, or Blend yogurt, milk andTop a baked or mashed potato Top waffles and pancakful ofAdd canned kidney or garbanzo beans to1 boneless, skinless chicken breastswith cooked veggies and sardines from the can. with a spoonfrozen fruit together. Easy toogurtshredded cheddar cheese. vanilla yogurt and cup low-fat plain y Serve on a cracker. sliced fruit or berries.a green salad. Makain roll and a glass oe it a meal by addingf milk. 3 make and Add corn, choppeda whole gr cups corn flakes, finely crusheddeliciousgreen beans or carrotsWrap in a lettuce leaf.Top spicy foods like of plain e tacos Stir some canned black beans inown rice. Hblueberry teao ct and servooked C Cut chickflavor!en into strips. ogurt. to a quesadilla. Add to tossed salad S with a mixturquinoa, barley or br e.tep 1oat chicken strips with y yogurt, lime juice andMix canned, rinsed black beans or smoothieRoll in crushed corn flakes.Mix thaots, cauliflto make it a meal. cilantro.pinto beans with your favorite cookedStep 2 Sprinkle with salt carr wed brococwoli, erYogurtvegetables. Try sweet potatoes, and pepper.or sugar snap peaschicken veggie spinach or broccoli. Step 3 Sprooking sprwith cookough.ed pasta.mix canned fish with: stir fryUse garbanzwith a c ay a baking sheeay. Place the tHeat thr(FN220TR/FN220TRs)on your salad.o beans instead of croutonschick pray the chicken lightlyed pasta, drizzled2tablespoons vegetable oil sheet. Sen strips on the baking2boneless, skinlesswith the cooking spray. warm, cegeooktable oil. Addmango smoothie Step 4homemade refried beanswith v ed. 2chicken breasts tablese eBakes. F (15 ounce) can pinto beans try different vegetables cups frozen vegeee in a 375 oven for es.Italian seasoning as desirFrozen Fruits & Vegetables 30 minut 1 lip at 15 minut t wder cooked and cooled3of your choic Removstrawberry Makes 3 servings - One serving (3 ounces) has. Serve a new veggie with a familiar veggie: 1 cups cooked brown ricskin and ge boneseaspoon onion popasta, mayonnaiseegg, slightly beaten lar 284 calories, 4 g fat, 406 mg sodium and 1 g fiberteaspoon garlic powderand/or plain yogurt,2(FN221TR/FN221TRs)smoothie Curry Dip: Mogethercupter broccoli, cauliflower and carro and chopped v like cucumbers eggies1 tablespoons water from ix t teaspoon chili po tscup chicken broth or wawder cauliflower and peas tablespoon soy sauce salmon.plain yogurt,teaspoon curry1 Drain wderand rinse . pinto beans. Pour beans broccoli, green beans, and tomatoes forteaspoon garlic powder salmonandteaspoon garlic poStep to a sauc ed peppersa cold pasta salad. t oil in a large skillet. in Cook over medium heat until smooth and red peppers mashed avocado.Step 1ut chick Heaen into small cubes. broccoli bake powder, chili poepan. Add onion powder, chicken brwderoth or wa, garliconions and rter. cauliflower, broccoli CCanned Beansserve asnack: Step 2sugar snap peas,Serve on crackers.Add chicken to skillet and cook and thick. Mash the beans in the pan. cottage cheese,for 4 minutes.1cup chopped onion1tablespoon butt peaches, pineapple, or mango.Makes 5 servings - One serving ( cup) hasand black pepper. Step 2 t. C Add vook and stir fegetables and ricor 2 minut1 e toes. ooked brown riceer(FN222TR/FN222TRs)Top yogurt with chopped berries, bananas, 81 calories, 1 g fat, 397 mg sodium and 4 g fiber.chopped onionsskille 1cups c carrots and onions(7.5 ounce) can salmonStir applesauce into vanilla yogurt. Use 3 Different Ways:Step 3 Stir egg, water and soyegg, beaten1 sauce together in a small bowl. Blend 1 cup vanilla yogurt with 1 cupTrouble getting kids to enjoy vegetables?Pour egg mixture over chickcup mayzonnaiseen chopped en 3. Mak e as a side en dish with tac e in skillet. Stir and c2ook fcups fr broroccooli, thawed and dredded ained fr 1.UServse in Chick or Bean Burritos.os. Let kids dip veggies in low fat dill dip or ranch dip.2 minutes, until the egg is ccup (ed.4 ounces) shrCanned Fish oreezange juice to make. Ee ynjoour oy as a drink, or wn popsicles. 2. e a layered dip. Add a little butter or sprinkle with grated cheese.and ric ook . ted Parmesan cheese2 tuna patties cheddar cheese, divided Makes 6 servings - One serving (1 cup) has (FN223TR/FN223TRs) (5 ounce) cans tuna 224 calories, 7 g fat, 184 mg sodium and 3 g fiber ender. Remo onion inve from heat.cup gracup whole grain cereal, crushed1egg Step 1er un In lartil tge skillet, saut buttquick and easy ideas: chopped onionStir in rice, salmon, egg and mayonnaise.teaspoon black pepper e into aAdd canned black beans or kidney beans1tablespoon vegetable oil Step 2Spoon half the mixturayed withto a vegetable soup.cup mayonnaise2 quart baking dish spr cooking spray.Use canned beans in plac Step 1Step 3 Top with Parmesan cheesecrushed c eal, mayix egg, onion, meat in your favorite chili, tace of half or all oo or burrito rf theecipe. Draiern tuna. M onnaise,and broccoli. Sprinkle withcup Wrap canned black or pin es black pepper and tuna together. cheddar cheese. of avocado in a romaine leto beans and slicttuce leaf. Step 2 Shape into 12 patties.Step 4 Top with remaining salmon mixture.Top baked sweet or white potatoes with heatedStep 3 Heat oil in skillet, using Step 5 Bake, uncovered in 350 oven canned beans. Add cooked ground beefmedium hea or turkey, veggies or shredded cheese.both sides unt. Ctil paarefulltty is y brown for 30 minutes. Sprinkle with re 5 minutemainingescheddar cheese. Bak thoroughly cooked.longer until cheese is melted. Makes 4 servings - One serving (3 patties) has .266 calories, 18 g fat, 384 mg sodium and 1 g fiberMakes 6 servings - One ser9 g fat, 204 mg sodium and 3 g fiberving (1 cup) has 183 calories, .1.888.356.5575 www.numatters.com info@numatters.com'